Successfully reported this slideshow.
We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime.

Plant based, heart healthy dishes

223 views

Published on

Stephanie Burns, RD, LD

Published in: Food
  • Login to see the comments

  • Be the first to like this

Plant based, heart healthy dishes

  1. 1. By: Stephanie Burns RD, LD
  2. 2. MORE  Vegetables  Fruits  Whole grains  Legumes  Nuts LESS  Meat  Dairy
  3. 3. 2015-2020 Dietary Guidelines  Approx. 50% of Americans have one or more PREVENTABLE, DIET- RELATED chronic diseases, including:  CARDIOVASCULAR disease  Diets with less meat can reduce the risk of heart disease  Type 2 diabetes  Overweight/Obesity Academy of Nutrition and Dietetics  Heart Disease remains the #1 killer in the US  Preventable through lifestyle changes  Reduce Inflammation  Inflammation plays a role in heart disease, diabetes, and Alzheimer's  Occurs when the immune system attacks the body’s healthy cells
  4. 4. Include  Vegetables  Fruits  Whole Grains  Fat–free or low-fat Dairy  Variety of Protein foods  Oils Limit  Saturated fats  Less than 10% of calories per day  Trans fat  Added sugars  Less than 10% of calories per day  Sodium  Less than 2,300mg per day U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/.
  5. 5. To Reduce Inflammation  Fruits and vegetables  Berries, cherries  Kale, chard, brussel sprouts  Whole grains  Unsaturated fats  Olive oil, avocado, nuts, salmon  Herbs and spices  Antioxidants  Limit saturated and trans fats  Sleep!  Quality and Duration Plant based protein  Typically contains more fiber and less fat  Legumes (beans and peas)  Soy  Whole Grain  Nuts  Low-fat dairy  Eggs
  6. 6.  47% of Americans eat at least one vegetarian meal per week  New research has found an inverse relationship between nut consumption and all- cause mortality, cardiovascular disease, mortality, and coronary heart disease mortality  Recommend serving size (1/4 cup per day)  The risk of all cause mortality increased 14% for every two hours of daily TV viewing  Regular, moderate physical activity lowers blood pressure and helps your body control stress and weight. Resource: Food & Nutrition Magazine (from the Academy of Nutrition and Dietetics)
  7. 7.  Oatmeal  Soluble Fiber  Regulate blood sugar levels  Carry excess cholesterol out of the body  Soy (soybeans, tempeh, edamame, tofu)  Reduces LDL cholesterol  Eating 25grams per day may reduce the risk of heart disease  Spinach  Potassium  Lower blood pressure levels  Salmon  Omega 3 fatty acids  Lowers triglyceride levels  Reduce the risk of blood clots  Reduce overall risk for heart attacks  Lower blood pressure  Reduce inflammation  Walnuts  Polyunsaturated fat  Reduces blood cholesterol levels  Lower production of LDL cholesterol  Omega 3s
  8. 8. Ingredients  1 cup steel cut oats  2 apples (cored and sliced)  1 cup water  1 cup 1%milk  1 tsp. cinnamon  2 Tbs. brown sugar  ¼ cup nuts  One pinch salt Directions 1. Place apples, brown sugar, cinnamon and salt in crock pot. Pour in the oatmeal, milk, and water. No need to stir. 2. Cook on low overnight (about 8 hours). Serves 4. Recipe Calories: 220 Total Fat: 6.5g Saturated Fat: 1.2g Sodium: 237mg Carbohydrate: 36.5g Dietary Fiber: 5.3g Protein: 6.5g
  9. 9. Ingredients  1 Tbs. olive oil  1 Tbs. balsamic vinegar  Red pepper to taste  2 garlic cloves, minced  4 large portobello mushrooms  5 ounces spinach, roughly chopped  1 small onion, chopped  4 ounces reduced fat feta  Lemon zest Directions 1. Sprinkle mushrooms with olive oil and vinegar and broil on high for 2 minutes 2. Sauté onion. Add kale and garlic. Fold in goat cheese 3. Sprinkle with red pepper, lemon zest Recipe Calories: 86 Total Fat: 4.5g Saturated Fat: 1.7g Sodium: 249mg Carbohydrate: 6g Dietary Fiber: 1.8g Protein: 7.2g
  10. 10. Ingredients  1/2 cup walnuts  1/2 cup dried cranberries  2 Tbs. dark chocolate chips Directions 1. Mix all ingredients and enjoy! Recipe Calories: 122 Total Fat: 10.2g Saturated Fat: 1.2g Sodium: 0mg Carbohydrate: 5.3g Dietary Fiber: 1.6g Protein: 4.0g

×