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By zp7op | Contributor
No matter your reasons, it’s always a good time to prioritize your heart health, and making changes now can have a significant impact. Simple adjustments, such as adopting a healthier diet, can help guide you towards better heart health.
Following the DASH Eating Plan
One effective step is to follow the DASH eating plan, which is a flexible and balanced approach meant to combat high blood pressure and high LDL (bad) cholesterol, developed by the National Heart, Lung, and Blood Institute. DASH doesn’t require any special foods and offers daily and weekly nutritional targets to help lower these critical risk factors for heart disease.
Incorporating regular physical activity, managing stress, getting quality sleep, and refraining from smoking—paired with DASH—can lead you on a lifelong journey towards heart health.
Encouraging Others
Inviting others to accompany you on your heart-health journey can also be fulfilling. Studies indicate that having social support and personal connections increases the likelihood of maintaining healthy habits, such as eating nutritiously.
Sharing heart-healthy recipes with family and friends adds an extra incentive, and these DASH-friendly meals can simplify putting nutritious dinners on the table. For instance, Greek-Style Flank Steak with Tangy Yogurt Sauce infuses Mediterranean flavors, while Teriyaki-Glazed Salmon with Stir-Fried Vegetables is not only visually appealing but also straightforward to prepare. Additionally, Baked Pork Chops with Apple Cranberry Sauce offer a delightful pairing of pork and sweet fruit, ideally complemented by brown rice or steamed broccoli.
Learn more about heart health and discover DASH-friendly recipes at 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 make marinade: In a large bowl, mix lemon juice, olive oil, oregano, and garlic.
Place the steak in a shallow container and cover it with marinade. Marinate for at least 20 minutes, or up to 24 hours, turning several times.
To prepare the yogurt sauce: Combine cucumber, yogurt, lemon juice, dill, garlic, and salt. Let the yogurt sauce sit for at least 15 minutes to allow flavors to meld. This sauce can be made up to 1 hour ahead and kept in the fridge.
Preheat the broiler to high, positioning the rack 3 inches from the heat source.
Broil the steak for approximately 10 minutes on each side or until it reaches a minimum internal temperature of 145 F. Allow the steak to rest for 5 minutes before carving.
Slice thinly across the grain into 12 slices.
Serve three slices with 1/2 cup of yogurt sauce.
Tip: Serve in a sandwich with pita bread, 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 3-ounce portions)
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.
To prepare the salmon: Combine teriyaki sauce, mirin, rice vinegar, scallions, and ginger in a bowl. Pour this mixture over the salmon and allow to marinate for 10-15 minutes.
Remove the salmon from the marinade.
Place the salmon on a baking sheet and bake for 10-15 minutes or until it flakes easily with a fork at the thickest part and reaches an internal temperature of 145 F.
To prepare the vegetables: Thaw the frozen vegetables in the microwave or submerge the bag in hot water for about 10 minutes. In a large wok or sauté pan, heat the oil. Add garlic, ginger, and scallions; cook gently without browning them for 30-60 seconds.
Add the vegetables and stir-fry for 2-3 minutes, or until heated through. Add the 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 and zested
1/2 tablespoon olive oil
Sauce:
1/4 cup low-sodium chicken broth
1 medium apple, peeled and grated (approximately 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 pepper and orange zest.
In a large sauté pan, heat olive oil over medium heat. Add the pork chops and sear until browned on one side for about 2 minutes. Flip and brown the other side for another 2 minutes. Transfer the pork chops to a nonstick baking sheet and bake for 10 minutes until they reach a minimum internal temperature of 160 F.
To create the sauce: Add chicken broth to the sauté pan to deglaze, loosening the brown bits from the pork. Set aside.
In a small saucepan over medium heat, cook the grated apples alongside the cinnamon stick and bay leaf until the apples start to become soft.
Stir in cranberries, orange juice, and the reserved broth. Bring to a boil, then reduce to a simmer. Cook for 10 minutes or until the cranberries are plump and the apples are tender. Discard the cinnamon stick.
Peel the orange and cut it into eight segments.
Serve one pork chop accompanied by 1/4 cup of sauce and two segments of orange.
Photos courtesy of Getty Images
