By Family Features | Contributor
Regardless of your reasons, prioritizing heart health can begin at any stage of life, and making changes now can lead to significant benefits. Adopting healthier eating habits is one simple way to embark on the journey toward better heart wellness.
One effective approach is the DASH eating plan, which stands for Dietary Approaches to Stop Hypertension. Developed by the National Heart, Lung, and Blood Institute, this balanced eating strategy does not require special ingredients. It establishes daily and weekly nutritional targets aimed at reducing two critical risk factors linked to heart disease: elevated blood pressure and high levels of LDL (bad) cholesterol.
Incorporating regular physical activity, managing stress levels, ensuring sufficient sleep, and avoiding tobacco, when combined with the DASH plan, can pave your way to lifelong heart health.
Inviting others to accompany you on this heart-health journey can enhance the experience. Studies indicate that social connections and support networks increase the likelihood of maintaining healthy habits, including nutritious eating preferences.
Exchanging heart-healthy recipes with family and friends adds an enjoyable dimension. DASH-compliant meals eliminate guesswork when it comes to preparing nutritious dinners. For instance, consider Greek-Style Flank Steaks with Tangy Yogurt Sauce to savor Mediterranean flavors, or enjoy the visually appealing and easy-to-make Teriyaki-Glazed Salmon with Stir-Fried Vegetables. Baked Pork Chops with Apple Cranberry Sauce offer a delightful pairing of savory and sweet, best enjoyed with brown rice or steamed broccoli.
To explore more about heart health and to discover DASH-compatible recipes, visit nhlbi.nih.gov/DASH.
Greek-Style Flank Steak with Tangy Yogurt Sauce
Recipe courtesy of the National Heart, Lung, and Blood Institute
Prep time: 25 minutes
Cook time: 25 minutes
Servings: 4
Marinade:
1/4 cup lemon juice
1 tablespoon olive oil
2 teaspoons fresh oregano, rinsed, dried, and chopped
1 tablespoon garlic, minced (2-3 cloves)
1 beef flank steak (12 ounces)
Yogurt Sauce:
1 cup cucumber, peeled, seeded, and chopped
1 cup nonfat plain yogurt
2 tablespoons lemon juice
1 tablespoon fresh dill, rinsed, dried, and chopped
1 tablespoon garlic, minced (2-3 cloves)
1/2 teaspoon salt
To prepare the marinade: In a large bowl, mix the lemon juice, olive oil, oregano, and garlic together.
Place the steak in a shallow dish and pour the marinade over it. Let it marinate for at least 20 minutes or up to 24 hours, turning it occasionally.
To make the yogurt sauce: In a separate bowl, combine cucumber, yogurt, lemon juice, dill, garlic, and salt. Allow it to sit for at least 15 minutes to enhance the flavors. This sauce can also be made up to an hour in advance and kept in the refrigerator.
Preheat the broiler to high, placing the rack about 3 inches from the heat source.
Broil the steak for approximately 10 minutes on each side until it reaches a minimum internal temperature of 145°F. Allow it to rest for 5 minutes before slicing.
Slice thinly against the grain into 12 pieces.
Serve three slices accompanied by 1/2 cup of yogurt sauce.
Tip: Serve in pita bread with lettuce and tomatoes.
Teriyaki-Glazed Salmon with Stir-Fried Vegetables
Recipe courtesy of the National Heart, Lung, and Blood Institute
Prep time: 20 minutes
Cook time: 15 minutes
Servings: 4
Salmon:
2 tablespoons light teriyaki sauce
1/4 cup mirin or sweet rice wine
2 tablespoons rice vinegar
2 tablespoons scallions, rinsed and minced
1 1/2 tablespoons ginger, minced
12 ounces salmon fillets, cut into four equal portions (3 ounces each)
Vegetables:
1 bag (12 ounces) frozen stir-fry vegetables
1/2 tablespoon peanut oil or vegetable oil
1/2 tablespoon garlic, minced (about 1 clove)
1 tablespoon ginger, minced
1 tablespoon scallions, rinsed and minced
1 tablespoon light soy sauce
Preheat the oven to 350°F.
For the salmon: Combine teriyaki sauce, mirin, rice vinegar, scallions, and ginger in a bowl. Pour over the salmon and let it marinate for 10-15 minutes.
Discard the marinade from the salmon and place the salmon on a baking sheet. Bake for 10-15 minutes until it flakes easily with a fork and reaches a minimum internal temperature of 145°F.
To prepare the vegetables: Thaw the frozen vegetables in the microwave or by placing the bag in hot water for about 10 minutes. In a large wok or sauté pan, heat the oil. Add garlic, ginger, and scallions and sauté briefly without browning for 30-60 seconds.
Stir in the vegetables and cook for an additional 2-3 minutes until heated through. Drizzle with soy sauce.
Serve one piece of salmon alongside 1 cup of vegetables.
Baked Pork Chops with Apple Cranberry Sauce
Recipe courtesy of the National Heart, Lung, and Blood Institute
Prep time: 10 minutes
Cook time: 30 minutes
Servings: 4
Pork Chops:
4 boneless pork chops (about 3 ounces each)
1/4 teaspoon ground black pepper
1 medium orange, rinsed, zested
1/2 tablespoon olive oil
Sauce:
1/4 cup low-sodium chicken broth
1 medium apple, peeled and grated (about 1 cup)
1/2 cinnamon stick
1 bay leaf
1/2 cup dried cranberries
1/2 cup 100% orange juice
Preheat the oven to 350°F.
To prepare the pork chops: Season with black pepper and orange zest.
In a large skillet, heat olive oil over medium heat. Add the pork chops and sear until golden brown on one side, approximately 2 minutes. Flip and brown the other side for another 2 minutes. Remove the chops and place on a nonstick baking sheet, baking for 10 minutes until they reach an internal temperature of 160°F.
To prepare the sauce: Pour the chicken broth into the skillet and let it bubble to combine with pan drippings. Set this aside for later.
In a separate saucepan over medium heat, cook the grated apples with the cinnamon stick and bay leaf until the apples soften.
Combine the cranberries, orange juice, and reserved broth. Bring to a boil, then reduce the heat and simmer gently for about 10 minutes until the cranberries plump and the apples become tender. Remove the cinnamon stick.
Slice the orange and segment it into eight pieces.
Serve one pork chop topped with 1/4 cup of sauce and two orange segments.
Photos courtesy of Getty Images
