Winter Salad
with Cranberry Walnut Croutons
View Recipe
eating for a
celebrate american heart month by showing this vital organ extra love with nutritious recipes, shopping tips and food swaps.
american
heart month
Each February is federally designated to raise awareness of heart disease and ways to help prevent it. About 1 in 4 deaths in the U.S. can be attributed to
heart disease.
Fiesta Lime
Pork Chops
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heart-check certified
Food has 10% or more of the Daily Value of vitamin A, vitamin C, calcium, protein or dietary fiber. It has 1 gram or less of saturated fat per serving, ½ gram or less of trans fat per serving and limited sodium (based on the particular food category).
heart-healthy shopping
Stock your fridge and pantry with smart food choices. FOLLOW these tips.
Sodium and added sugars can “hide” on food labels. For example, monosodium glutamate (MSG) contains sodium, and sugar can be called high fructose corn syrup, dextrose or molasses.
Plain frozen and canned produce can be just as nutritious as fresh. When buying frozen or canned fruits and veggies, look for products without added sauces, salt, sugars or syrups.
Look for the words “whole grain” as the first item in the ingredient list instead of enriched flour or “multigrain.” Whole grains contain the entire grain and are a better source of dietary fiber.
When you see the Heart-Check mark on a food label, it means the product has been certified by the American Heart Association to meet specific nutrition requirements.
Unsaturated fats like nuts, olive oil, avocados and salmon can reduce the amount of low-density (“bad”) lipoprotein (LDL) cholesterol in the blood and lower the risk of heart disease.
pro tip:
reduced risk
Heart disease is
caused by a
combination of factors, some of which you cannot control, including family history, genetics and age. However, eating heart-healthy foods can help reduce the risk of developing heart disease or help manage the condition and minimize complications.”
Amy Cordingley,
MS, RD, LD
Hy-Vee Dietitian
Shop Now
Want to check
your heart?
Hy-Vee dietitians are
offering 1,000 free biometric screenings in the month of February at select locations.
Learn More
Tandoori Chicken
with Spicy Melon Salad
View Recipe
smart substitutions
try these heart-healthy ideas from hy-vee dietitian amy cordingley.
hy-vee dietitians can guide you through a store nutrition tour. See a list of heart-healthy convenience foods in Heart of the matter story.
SOURCES
Vegetable of the month: Red cabbage
Vitamin C and Heart Health:
A Review Based on Findings from Epidemiologic Studies
Coronary Artery Disease (CAD)
Fresh, Frozen or Canned Fruits and Vegetables:
All Can Be Healthy Choices!
SOURCES:
Heart Disease Facts
Eat blueberries and strawberries three times per week
Melons pack a nutritional punch
How Potassium Can Help Control High Blood Pressure
CLICK FOR MORE INFO
Anthocyanins,
natural compounds found in blueberries, are linked to lowered blood pressure and reduced inflammation.
small but mighty
CLICK FOR MORE INFO
purple
power
A ½-cup serving of red cabbage contains 45 percent of the daily recommended amount of vitamin C, which can lower the risk of cardiovascular disease.
CLICK FOR MORE INFO
mad for
melons
Melons contain potassium, which lessens the effects of sodium, helping maintain healthy blood pressure.
smart substitutions
try these heart-healthy ideas from hy-vee dietitian amy cordingley.
To reduce sodium intake
Use less salt than called for in recipes. (This works better for cooking than baking, which requires more exact amounts.) Swap unsalted chicken stock for chicken broth, and use no-salt-added canned vegetables. Explore alternative ingredients; for example, coconut aminos are a lower-sodium alternative to soy sauce.
Can be tricky because sugar does more than just add sweetness—it also plays a role in the texture and structure. You can start by reducing the amount called for in the recipe by one-third. If the recipe calls for canned fruit, look for those packed in water instead of sugar.
Serve 1 cup of vegetables instead of ½ cup. Or swap in spiral vegetable noodles for pasta. Blend plant and animal proteins—combine black beans with ground beef in tacos, meatloaf or burgers.
reduce sugar in baking
to increase vegetable amounts
read food
nutrition labels
Look for foods with 2 grams or less of saturated fat, 0 grams of trans fat and less than 140 mg of sodium per serving. Choose foods that have at least 5 grams of fiber per serving.
CLICK FOR MORE INFO
beware of
sneaky ingredients
CLICK FOR MORE INFO
buy frozen when fresh isn’t available
CLICK FOR MORE INFO
choose
whole-
grain foods
CLICK FOR MORE INFO
add good
fats to your cart
CLICK FOR MORE INFO
look for the
heart-Check Mark
CLICK FOR MORE INFO
read food
nutrition labels
BEWARE OF SNEAKY INGREDIENTS
BUY FROZEN WHEN FRESH ISN'T AVAILABLE
CHOOSE WHOLE-
GRAIN FOODS
ADD GOOD FATS TO YOUR CART
LOOK FOR THE
HEART-CHECK MARK
To reduce sodium intake
To reduce sodium intake
reduce sugar in baking
to increase vegetable amounts
CLICK FOR MORE INFO
small but mighty
Anthocyanins,
natural compounds found in blueberries, are linked to lowered blood pressure and reduced inflammation.
Sodium and added sugars can “hide” on food labels. For example, monosodium glutamate (MSG) contains sodium, and sugar can be called high fructose corn syrup, dextrose or molasses.
Plain frozen and canned produce can be just as nutritious as fresh. When buying frozen or canned fruits and veggies, look for products without added sauces, salt, sugars or syrups.
Look for the words “whole grain” as the first item in the ingredient list instead of enriched flour or “multigrain.” Whole grains contain the entire grain and are a better source of dietary fiber.
Unsaturated fats like nuts, olive oil, avocados and salmon can reduce the amount of low-density (“bad”) lipoprotein (LDL) cholesterol in the blood and lower the risk of heart disease.
When you see the Heart-Check mark on a food label, it means the product has been certified
by the American Heart Association to meet specific nutrition requirements.
TAP FOR
MORE INFO
purple
power
A ½-cup serving of red cabbage contains 45 percent of the daily recommended amount of vitamin C, which can lower the risk of cardiovascular disease.
Looking for the perfect Valentine's Day salad? Cranberry Walnut Bread makes for delicious toasted croutons in this Winter Salad with mandarins and raspberry vinaigrette. Serve to someone you love!
Winter Salad with Cranberry Walnut Croutons
