February 05, 2015

You may have heard that eating certain foods can increase your risk for heart-related conditions. Did you also know that eating certain foods can decrease your risk for being affected by heart-related conditions?

Whether you have been eating unhealthy for years or you simply want to fine-tune your diet, here are 7 heart-healthy nutrition tips.

  • Eat more low fat protein sources
  • Reduce your sodium intake
  • Eat more fruits and Vegetables
  • Control portion size
  • Eat more whole grains
  • Limit unhealthy fats and cholesterol
  • Plan ahead and create daily menu

Here are few Heart Healthy Recipes that are low in sodium!

Pork Tenderloin with Seasoned Rub

Ingredients
1 teaspoon garlic powder
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon dried thyme
Salt
1 1/4 pounds pork tenderloin
1 tablespoon olive oil
1 teaspoon minced garlic

Directions
Preheat the oven to 450 degrees F.
In separate bowl mix dry ingredients such as garlic powder, oregano, cumin, coriander, thyme and salt. Stir mixture with a fork until all the ingredients are well combined and they form a seasoning. This will be used as a rub to ensure the pork is well seasoned throughout. Sprinkle the rub over the tenderloin with a dry hand, then rub the pork with the seasoning over both sides of the meat, pressing gently so the seasoning adheres well to the tenderloin.

In a large skillet over medium-high heat, add the olive oil and heat. Add the minced garlic and saute, stirring, for 1 minute. Put tenderloin in the pan and cook for about 10 minutes, searing each side using tongs to turn the meat. Transfer meat to a roasting pan and bake for 20 minutes. Slice and serve.

Recipe from the Food Network’s Low Sodium Category 

Roasted Brussels Sprouts

Ingredients
1 1/2 pounds Brussels sprouts
3 tablespoons good olive oil
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper

Directions
Preheat oven to 400 degrees F.

Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Mix them in a bowl with the olive oil, salt and pepper. Pour them on a sheet pan and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly. Sprinkle with more kosher salt ( I like these salty like French fries), and serve immediately.

Recipe from the Food Network’s Low Sodium Category