Category Heart Healthy Eating

Heart Healthy meal: Grilled trout with a lemon and chive sauce

Here at Heart-Blog.com we believe the best ways to keep your heart healthy can also be some of the easiest. So here is a simple recipe for a lovely easy to cook meal:

Grilled trout with a lemon and chive sauce, served with wholemeal rice and green beans.

Ingredients

A few chopped chives

1 Lemon

A few tablespoons of olive oil

2 trout portions (or chicken breasts if you don’t like trout)

Green Beans

Wholemeal Rice

Method

  1. Make the sauce by mixing the juice from the lemon with the olive oil and the chives.
  2. Put the trout into a baking dish and pour the sauce over.
  3. Cook the trout under the grill on high for 20 minutes or until cooked.
  4. Meanwhile, cook the rice as per the instructions on the packet and cook the green beans.
  5. Ensure the trout is cooked through before eating.

This recipe is great to keep your heart healthy. The wholemeal rice is a source of fibre, which can help your digestive system. The green beans provide a source of iron and the sauce for the trout has no added salt. The trout is an oily fish so is heart healthy, but if you can’t stomach trout, this recipe works well with chicken.

Top 5 tips for keeping your heart healthy

Heart disease is one of the leading causes of death worldwide. It doesn’t have to be and here are some helpful ways to help keep your heart healthy:

1. Stop smoking! By far one of the best things anyone can do to live longer. If you are a smoker you are twice as likely to have a heart attack than a non-smoker. Time is of the essence as it takes years for your heart and lungs to recover after extended periods of smoking. So it can never be too soon to stop! With the new public smoking bans and the ever increasing cigarette and tobacco prices when would there be a better time to quit?

2. Watch your diet. A healthy diet can go a long way to ensuring the health of your heart. Not only this but you are much more likely to survive a heart attack if you have been eating healthily. Try to avoid processed foods and those with large amounts of saturated fats and salts. Keep to fresh fruit and vegetables with your balanced diet. Try and substitute red meats for fish and last but not least try and reduce foods like biscuits, pastries, cakes and dairy products with high saturated fat and sugar levels.

3. Exercise moderately. The heart pumps blood around the body and needs exercise to keep itself fit. A moderate 30 minutes of exercise a day is great for your heart. However, this can be daunting if you are just starting out, build up gradually and enjoy the rewards of keeping your heart fitter. If this isn’t encouragement enough, exercise has been shown to improve mental wellbeing too. So not only will your heart be happy but you will too!

4. Watch your alcohol intake. Alcohol can damage heart tissue if you drink too much. It is suggested not to drink more than 1-2 units per day. Not only this but heavy drinking can lead to weight gain, whilst binge drinking will significantly raise the chance of having a heart attack.

5. Recognise the symptoms of coronary heart disease (CHD). This can present as tightness or discomfort in the chest, neck, arm or stomach, which may come with exercise and go when you are at rest. These can be the first signs of angina, which may lead to a heart attack if left untreated.

A healthy heart starts at home

Two key ways of keeping your heart in shape are to exercise regularly and control your weight. However, the food you eat matters just as much. Eating healthily is thought to reduce your risk of having heart disease or a stroke by 80%. As heart disease is so prevalent what better way to avoid it?

Understanding how your food choices can have an impact on the health of your heart and can help prevent and manage heart disease and high blood pressure.

Heart disease may be the leading killer of men and women, but simple lifestyle choices can reduce the risk of this disease. A key aspect of living a healthy lifestyle is eating the right things and reducing the amount of wrong things.

So where to begin? Well there is no need to agonise over every little thing you eat, but you should try to alter your overall eating pattern to incorporate more healthy ingredients into your meals. This may mean substituting out those that are not so good for your health. Make this a habit and your new lifestyle.