Southeast Missouri Hospital: Good Heart Care Starts in the Kitchen

Good heart health starts in the kitchen

Planning healthy meals and eating foods low in fat, sodium and cholesterol can lower your blood pressure, improve your overall health and reduce your risk for heart disease.

Did you know that eating a diet high in whole-grain foods can reduce your risk of cancer by up to 40 percent? That's right, 40 percent!

We also want to remind you to eat at least five servings of fruits and vegetables today. And no, that red stuff in the middle of some donuts does not qualify as a serving or fruit -- or a fruit at all for that matter.

So grab an apple, have a salad at mealtime, or munch on some carrot sticks for a snack. Five may seem like a lot, but nutritionists say that a good diet reduces your risk of heart disease and some cancers.

Learn more about the government's new food pyramid and serving sizes, click here.

A Taste on the Light Side cookbook

Each week, Southeast Missouri Hospital's Web site features a new recipe from our "A Taste on the Light Side" cookbook. These tasty, healthy and nutritious recipes were submitted by Southeast Missouri Hospital's registered dietitians, hospital employees and cardiac rehab patients. Every recipe has been prepared and evaluated by the dietetic staff. Some of the recipes have been modified to lower total fat, saturated fat, sodium and sugar and increase fiber. None of the recipes have been modified to take out great taste. Every recipe has a nutrition facts label to assist you in planning healthy meals.

Click here for recipes

If you're interested in the full cookbook of 150 recipes, they are available for $5 in the Hospital cafeteria.

Or try this heart-healthy recipe from the American Heart Association

HEART-HEALTHY HERB-CRUSTED CHICKEN
Serves 6

Click here for a printer-friendly PDF of this recipe

6 boneless, skinless chicken breasts
1 tablespoon lemon juice
1 teaspoon dried rosemary, crushed
1 teaspoon dried oregano, crumbled
1 teaspoon dried sage, crumbled
1/4 teaspoon cracked black pepper
Vegetable oil spray

1. Lightly spray roasting pan or casserole dish with vegetable oil spray. Rinse chicken and pat dry with paper towels. Arrange chicken in pan.

2. Combine remaining ingredients, except pepper, and rub well on each chicken breast. Sprinkle with pepper. Refrigerate, uncovered, for at least 1 hour. For more flavor, marinate the chicken overnight.

3. Preheat oven to 350° F and bake the chicken, uncovered, for 35 to 40 minutes or until juices run clear when chicken is pierced with a knife.

Calories: 134
Protein: 25 g
Carbohydrates: 0 g
Total Fat: 3 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1 g
Cholesterol: 62 mg
Sodium: 57 mg

For a schedule of our Healthy Cooking Classes at Healthpoint, click here