15 Super Foods to Protect Your Heart (Plus Yummy Dishes You'll Never Believe That are Good for the Heart)

For decades, women over 40 searched and cry out for answers, for medications to protect and strengthen their hearts. Women over 40, especially those who are nearing the big 5-0, look for that one special formula, that do-it-all pill that they can just pop to their mouth so they can be ensured of a healthy heart. Unfortunately, there is no magic food or pill. But when it comes to taking care of your heart, boy, we’re glad to know that the answer lies in our very own kitchen.

The Reality of Heart Healthy Lifestyle

We all know that a heart healthy lifestyle beats for two important things: Sticking to a healthy diet and staying active. And just like with your fitness routine, it can be really challenging for men and women over 40 to just stick to heart healthy foods when the rest of the household munch on a rich, moist chocolate cake. The reality is that heart healthy foods shouldn’t mean bland and unappetizing; in fact, it’s really all about colors, taste, texture, and, of course, freshness. And you know that you can’t have anything better than that.

When it comes to protecting and eating for your heart, all experts agree that the less processed the better. The foundation of heart healthy diet is really fresh produce, all about what Mother Nature gave us in the first place. You may start to think about missing your fave dishes when we say ‘heart-friendly diet,’ but it’s really more than that. In fact, women over 40 wonder why they have never tried it earlier. You see, what lies in the heart of a heart-friendly diet is variety, not only about omega-3 fatty acids and oatmeal. You may think boring, but nutritionists see whole grains, nuts, tea, spices, coldwater fish, and legumes and beans when they prepare good-for-the-heart dishes.

Our Un-official Best Heart Food List

We love making lists. And in this section, we’d love to help you put together a shopping list that’s really good for the heart. All items that we have listed here are really top-performers when it comes to protecting your heart. And since you can’t really munch most of what we have here on its own, we have also included some really sumptuous recipes to guide you in the kitchen.

Fresh herbs. When it comes to flavoring, no salt, cholesterol, and even fat can come close to what herbs can bring to the kitchen. Along with our other low-fat flavorful favorites like berries, nuts, and, yes, coffee, we feel that including, or thinking of ways to include, herbs should be really a culinary must-do when it comes to heart healthy eating.

Black beans. Aside from being in line with the rest of the antioxidant superstars group, tender, mild beans are also super packed with the very best of heart-healthy nutrients like magnesium, flavonoids, folate, and fiber, which essentially help lower blood pressure, blood sugar levels, and – all experts agree in this – cholesterol. Need some super quick additions to salads and soup? Drop by to your local fave superstore and grab canned black beans. Simply rinse to remove unnecessary sodium.

Salmon. We all know why this cold water fish is an expert-recommended item on every health-watcher’s weekly menu. Aside from being the undeniably top food for the heart, salmon also lowers blood triglycerides and reduce our risk of rhythm disorders. The American Heart Association strongly encourages men and women over 40 to have at least two servings of salmon and other cold water fish a week for a healthy, resilient heart.

Cold-pressed virgin olive oil. There is a reason why Mediterranean Diet is one of, if not, the most popular cuisines for the health- and heart-watchers all over the world. Made from the first press of fresh pick of olives, cold-pressed olive oil contains polyphenols, a group of antioxidants that is known to heavily guard and protect blood vessels.

Shopping tip: Instead of going for clean-looking yellow ones, experts recommend grabbing dark green olive oils bottled in long, narrow necks. After use, make sure that you seal the bottle tightly and place it somewhere safe in your fridge. With these simple steps, you can easily discourage the formation of free radicals, prevent it from turning rancid, and limit its exposure from oxygen.

Almonds. We not only love almonds for its mild, creamy flavor but because of it is just super packed with heart-heathy fats, vitamin E, fiber, and plant sterols. Finely chop or sliver almonds to add an unexpected texture and flavor to chicken, vegetable salads, fish, and, of course, desserts. Sneak this super heart-healthy snack to your coffee break to lower your risk of diabetes and “bad” cholesterol effortlessly.

The MediterrAsian Way: A Cookbook and Guide to Health, Weight Loss, and Longevity, Combining the Best Features of Mediterranean and Asian Diets and Lifestyles

Tofu. Asians simply love it – and even can’t live without it. Ever wonder why they look so young? Soy, deemed as superfood in Asia, is definitely one of the reasons why Asians have live long, fulfilling lives and enjoy robust health. Easily target serving heart-healthy protein every night by making soy a staple at dinnertime; you will not only have you recommended dose of protein but all the heart-healthy minerals, polyunsaturated fats, and even fiber that you need – in just a single dish.

Barley. Thinking of a great sub to rice? Barley is one whole-grain and nutty alternative to rice when it comes to dinnertime. Simply simmer barley into that pot of stew or soup to add an unexpected texture and even flavor.

Tip: These so-called “whole grain” barley options you can find at your local superstore are the most nutritious of them all. Toss them in the pan for a crispier, toasted additional to your dish or cereal. Pearl barley may offer convenience but they are already stripped of heart-healthy fiber that makes us dig this grain in the first place. Again, the less processed the better for the heart.

Red wine. If you follow the Mediterranean Diet, you know that a glass of wine everyday is a definitely a must-have for health- and heart-watchers. If your doctor says you need to strengthen and protect your heart’s artery wall, sipping a glass of your favorite red is one delicious way to have your daily dose of catechins and resveratrol. Though it may seemed perfectly fine to give yourself a glass of red every day, you may want to check with your doctor first as wine is known to react with aspirin and other medications like MAOIs.

Tuna. A rich source of Omega-3 fatty acids, coldwater tuna is simply a staple in any heart-watcher’s table. An affordable substitute to salmon, tuna is definitely a tasty treat to all those who are after the anti-aging and hearty benefits of omega-3 fatty acids. Make sure that you angle your sight to other coldwater catch that also boast of omega-3: Herring, mackerel, sardines, lake trout, and, of course, anchovies.

Shopping tip: If you don’t have time, and, of course, patience to deal with fresh, coldwater catch, shopping those that are in can is also a great and convenient way to have your dose of omega-3. But make sure that you pick those that are packed in water – not in oil.

Walnuts. Super packed with fiber, omega-3 fatty acids, and monounsaturated fats, a handful of walnut everyday is powerful enough to significantly reduce inflammation that has developed in your heart’s arteries and even lower cholesterol. Aside from enjoying walnuts on its own, experts recommend not only substituting but totally replacing bad fats like those that are found in your fave cookie and chips with walnuts. The best thing: You don’t actually increase your calorie count but amp up your heart-healthy benefits.

Eating tip: A handful of walnuts contain nearly 300 calories. So make sure that you enjoy it in moderation. A good way to enjoy a salad? Use walnut oil in making your salad dressings for that nutty taste you sure will love.

Edamame. Essentially harvested when they are still sweet and green, edamame is a large soybean that is popular as a sweet menu opening in many Japanese restaurants. And because Japanese’s cuisine flavors the less processed and downright fresh items on their plate, we have seen that edamame is actually at its best when simply boiled for 15 to 20 minutes. Aside from being so convenient when you need a fast vegetable dish, edamame is actually regarded by many Japanese chefs and nutritionists as one of their superfoods because it’s high in cholesterol-lowering fiber, excellent source of protein, and a great alternative to tofu when it comes to soy.

Oranges. Eating this juicy, sweet fruit sure doesn’t make you look like your protecting your heart. Packed with potassium and cholesterol-fighting fiber called pectin, orange is a favorite of those who are eating their way to a more controlled and, yes, less volatile blood pressure. And researches have the number to prove it; and the result couldn’t get any better: Aside from having pectin and potassium, oranges also boast of the antioxidant hesperidin, a substance that improves both blood pressure and blood vessel function.

Oatmeal. Sure it is not a surprise to see oatmeal in our list, but this is one sure way to remind you that having a bowl of fiber-rich oats every morning is definitely the best way to start your day. Aside from lowering LDL, or the so-called “bad” cholesterol, a bowl of oatmeal keeps you filled for hours, helps maintain blood sugar at a healthy level, and, of course, encourages you to keep going even when you are tempted to binge on snack time.

For the kitchen: Flour fanatic? We recommend substituting one-third of flour with oats when it comes to creating yummy baked goodies like muffins.

Low-fat yogurt. Aside from improving bone density, do you know that low-fat dairy products also help maintain a healthy blood pressure? If you are advised to amp up your potassium and calcium portion everyday, enjoying one-up serving of yogurt actually gives you twice the benefits of a full glass of milk. To minimize fat and, of course, boost calcium, shop for non-fat or low-fat varieties.

Healthy breakfast tip: When it comes to preparing for a super healthy breakfast, pour in milk instead of water in hot chocolate, instant oatmeal, and even soup.

Tea or coffee. Sipping two to three cups of your fave tea or coffee boosts your heart’s natural protection by fending off type 2 diabetes. In fact, studies show that people who drink up to four cups of their healthy caffeinated beverages a day actually cuts their risk by as much as 25 percent. Advised by your doctor to lessen your caffeine intake? Experts think that decaffeinated varieties work for your favor too.

But don’t make this an excuse to indulge in your fave flavored java drinks. Prefer and really limit your option to non-fat latte and the more robust, strong in flavor black coffee.

Cherry. Never underestimate the power of this sweet-looking teeny berry. Packed with anthocyanins, cherries are regarded by experts to help strengthen blood vessels. Whether you have a basket of the freshest cherries or conveniently shopped for those that are in can, consuming cherries is definitely the sweetest deal for any heart health-watchers out there. A perfect wake-me-upper: Starting your day with a bowl of oatmeal sprinkled with dried cherries and, of course, a handful of blueberries.

Heart-healthy Recipes From Sun Up to Sun Down

We just love the idea of having less than 20 minute-recipes to fill and satisfy our day. Aside from convenience, these recipes boast of having in their plate super heart-healthy items that we have listed above. Here are some of the recipes that we enjoy preparing (and who wouldn’t) in 20 minutes or less.

Breakfast

EatingWell.com has lots and lots of heart healthy recipes to choose from. But what caught our fancy is their recipe for Quick Breakfast Taco. Is it too early for a Mexican flair? With a yellow sunshine and bright red colors to boot, we think it’s the right dish to greet you every morning.

Ingredients

1/2 cup of liquid egg substitute

1 tablespoon of salsa

2 corn tortillas

2 tablespoon of reduced-fat Cheddar cheese.

Ready in: 15 minutes or less – really!

Amount per serving: Calories: 153 | Total fat: 2g | Cholesterol: 3mg

To view the full recipe, visit the page at EatingWell.com

Lunch

We started your day with a Southwestern flair so why not fly to the east for a taste of something unique. For lunch, we recommend EatingWell.com’s recipe for Black Bean-Garlic Catfish. This low cal and low carb recipe is great for heart health watchers on the go. In less than 20 minutes, or even less, this recipe is essentially a satisfying dish that is complete with carbohydrates and protein to fuel your day ‘til sun down.

Ingredients

1/8 teaspoon crushed red pepper

1/4 teaspoon salt

1/4 cup all-purpose flour

1/2 teaspoon garlic powder

1 pound catfish fillets, dried and cut into four equal portions

1 teaspoon and 1 tablespoon of canola oil

1 tablespoon of black bean-garlic sauce

1 tablespoon of scallion, finely chopped

1 tablespoon rice vinegar

1 tablespoon water

Ready in: 20 minutes

Amount per serving: Calories: 218 | Total fat: 14g | Cholesterol: 53mg

To view the full recipe, visit this page at EatingWell.com

Snack

Feeling a little craving after three? We recommend slurping your way to a healthy heart with Strawberry-Almond Smoothie. This super creamy and satisfying smoothie is great for weight watchers, super for those who are eating their way to a healthy heart, and even perfect for those with diabetes.

Ingredients

1/2 silken tofu, all you need for this smoothie is four ounces

1 cup almond milk, or any low-fat milk you can pick at your local superstore

2 tbsps. of sugar

10 fresh strawberries

Ready in: 10 minutes

Amount per serving: Calories: 172 | Total fat: 4g | Cholesterol: 0mg

To view the full recipe, visit this page at EatingWell.com

Dinner

Feeling a little sluggish to make something elaborate for dinner? Salmon salad sandwich is a perfect recipe that for those who can spare only 15 minutes for preparing a heart healthy dinner for their family.

Ingredients

1/4 cup of minced red onion

1/4 tsp. freshly ground pepper

1 tbsp. of cold-pressed, extra-virgin olive oil

2 tbsps. lemon juice

2 romaine lettuce leaves

2 pcs. of 6- to 7-ounce can of coldwater salmon, drain before use

4 tbsps. low-fat cream cheese

8 pcs. of tomato

8 slices of toasted pumpernickel bread

Ready in: 15 minutes

Amount per serving: Calories: 286 | Total fat: 9g | Cholesterol: 34mg

To view the full recipe, visit this page at EatingWell.com

What Women Over 40 Can Do to Prevent Heart Disease

Women over 40 just need to start to realize that it isn’t really breast cancer that’s threatening their privilege to live longer lives. Statistics reveal that with every woman lost to breast cancer, there are eight who are taken by heart disease. And, that number is definitely not something we, women over 40, can't just learn to live with. If you think you’re genetically blessed to be somewhat far from the possibility of getting in the middle of all these and, therefore, shouldn’t be a bit worried, you may want to think again.

Am I at Risk of Cardiovascular Disease

Most women tend to picture men when they think of heart disease. It is like we hardly see women suffering from heart attack, notes Dr. Susan Brace, Los Angeles-based clinical psychologist. Mention ‘heart attack’ and women can, in an instant, see an aggressive male VP, clutching his chest, and falling on his table, after a business meeting.

The truth is that heart disease is a non-discriminating disease. Women who think they are far from becoming a statistic are one of the closest groups to inviting heart disease in their lives. Heart disease, together with stroke, can be essentially associated with several risk factors, which are grouped into two categories: The things you can’t and can change.

First things first, the things that make you a viable candidate: Age, race, heredity, and health history.

Age essentially puts women over 40, and in particular those who are near the big M, at risk of cardiovascular disease. Of course we know that with age comes a lot of things, and by ‘a lot of things’ we mean illnesses and parts of our body that hurt. And heart disease is one of life’s serious threats that we shouldn’t dare to ignore.

Race. Yes, heart disease can be non-discriminatory in terms of sex. But research shows that there are more black women who are at risk of cardiovascular diseases than white women.

Heredity. There are some things that we are happy about inheriting from our parents. And we’re sure that heart disease isn’t one of those.

Health history. If you have had a bout with heart disease, you’re actually at risk of having another.

The second category of risk factors gives us the sense that we do have control of what our body and our selves become. Though we become a viable candidate through our genes, race, and age, women over 40 need to know that they are things that they do that put them at the frontline:

High blood cholesterol. You have this going up, you also propel your exposure towards heart disease and stroke.

High blood pressure. You know this as hypertension, and you know that it’s one of the heaviest contenders among other risk factors for stroke and heart disease.

Stress. High powered-women who have access to the priciest of gyms and do work out 6 days a week think the least of themselves when it comes to suffering from heart disease. But research shows that women who are overachievers and who still crave to achieve more are inviting heart disease to lunch. The culprit: Stress.

Inactivity. Sure you may be at your ideal weight but living a sedentary lifestyle is like lounging around with heart disease.

Overweight. Carrying fat that goes beyond what your body needs to carry is a drag, bogging you down like an excess luggage.

Diabetes. Women over 40 who need to deal with diabetes, among other things, have up to seven times the risk of cardiovascular diseases than those who don’t have to. While life with diabetes can be challenging, it is important that women understand that it can be managed and controlled with a daily infusion of insulin, diet, and exercise.

Smoking. Puffing cigarettes is like a VIP pass to heart disease. A deadlier combo: Taking cigarettes and being on pills.

Prevention

Fortunately, you are given the opportunity to just reverse the effects of everything you have done to your body and control what seemed to be, well, out of your control. Though age and genes are like the mountains that you need to overcome, knowing that there are little swamps that you can conquer gives women over 40 the confidence and just the push they need to take control of their health and lives.

Face reality. One of the most effective prevention techniques that women over 40 can accomplish right at this moment is to simply accept that they are at risk. Anyone who starts accepting responsibilities, whether for themselves or for others, essentially starts to face the reality that life isn’t that easy as we thought. As we grow old (Read: become mature), we encounter difficulties and hardships that naturally push us to not to be smiling every time. But it is during these times that we must strive for balance in our lives.

Put off the light. If you’re a smoker and can’t see the need to quit, hear this: Highlighting to women smokers that they are really sending their selves in the frontline of heart disease is an incentive strong enough to get them quitting the very next day. Worse, women smokers face greater risk of heart disease than men who puff the same amount of smoke everyday. Whenever women visit my office for vitamins and herbs that will help them loose weight or pull their cholesterol level down, I tell them, “Look, your slightly elevated cholesterol or being five pounds overweight will not kill you, but smoking will,” notes Dr. Sharonne Hayes.

Move. And we mean that because we care. Women who move in the form of exercise can pin down almost every reason why heart disease can take over their lives, notes cardiologist Elizabeth Ross, M.D. Exercise not only makes you feel and look good but improves your total cardiac conditioning. It lowers your blood sugar, pulls your blood pressure down to a safe level, and just erases stress. There’s no better prescription than that, says Ross.

Stay light. Another benefit that you can thank exercise for is when it comes to managing your weight. Maintaining a healthy weight is like a battle half won against heart disease. Women who tend to move a lot tend to be at their safest and healthiest: Normal blood pressure and cholesterol and they are the last people you can think about when it comes to developing diabetes.

Know what is safe. Unless you know what your doctor can say about your health, you cannot be, in general, safe from illnesses and diseases. Lowering bad cholesterol and even blood pressure is not enough; you need to know the numbers that safe for you so you can help yourself when the experts can’t be around. A simple advice: Have a regular schedule of getting your blood pressure and cholesterol checked. Your doctor is really your best ally in living a long, fulfilling life; keep him informed and stay on what he recommends and you can really see and feel the difference.

Do not trouble trouble. You think you’re safe from occupational stressors since you’re on staycation? Think again. The latest study that links stress and anxiety to heart disease sheds light on what most stay-at-home moms never thought before: Worrying about everyday nuisance do exposes you to heart disease. Doing household chores is healthy; worrying about not getting it done on time is another. All those negativities or just being anxious about a mismatched bedsheet pushes not only stress hormones beyond the normal level but also blood pressure and cholesterol as well.

Let it go. Sure it’s okay to wear your heart on your sleeves, but hanging a chip on your shoulder? Recent study concluded that women who often find themselves in the middle of fights and conflicts are exposed to heart disease by up to 34 percent. Another group that are writing an open invitation to heart disease: Those who stay mad. Studies show that women over 40 who harbor bitterness and linger on it are not only making it hard for themselves but especially for their hearts. Another compelling reason why bygones should be bygones.

Another not-so good attitude that you should rethink is being so skeptical. On the February 2008 issue of Glamour, Rebecca Skloot notes that women who just didn’t trust people are encouraging an elevated C-reactive protein, essentially a chemical that lights to indicate an inflammation in the heart. But skepticism and being distrustful are two instincts you can’t live without if you want to survive; in fact, being so trusting isn’t healthy either. Instead, strive to strike a balance. After all, it wouldn’t hurt if you give someone who’s asking a chance to prove themselves.

Don’t do it all. Women are guilty of being everyone to, well, everyone. Aside from the roles she play when she’s at home, women over 40 often feel that it is her responsibility to become the nurturing boss at her workplace, the ear to her friends, and the loving daughter to her parents. And some times being all these can be just overwhelming. If you think you can’t be all these at all times, then don’t. Don’t feel awful when you can’t cook a hearty dinner for your husband, call your daughter, or, if you can’t listen to the story of a colleague. It’s time that you become your person. When you ask the question, “What about me?,” everything will fall into their righteous place.

Advertisement

Take a Load off Your Heart: 109 Things You Can Actually Do to Prevent, Halt, and Reverse Heart Disease

Written by Barry A. Franklin, director of Cardiac Rehabilitation Laboratory, and Joseph Piscatella, who have had coronary bypass surgery at the young age of 32 and today's one of the leading motivational speakers and advocate of healthy lifestyle, Take a Load off Your Heart encourages people to take care of their heart by taking simple and down-to-earth steps aimed to reduce stress, from brisk walking to striving to stick to a heart healthy diet. Compared to other consumer health books, Take a Load off Your Heart highlights stress as one of the major yet often overlooked factors that expose women over 40 to heart disease. In this book, Franklin and Piscatella essentially recommends stress-management techniques to help women over 40 to not only tackle stress but help them lead a relaxed, peaceful life.

The Heart Healthy Cookbook: Over 700 Recipes for Every Day and Every Occassion

Aside from making the right food choices, The Healthy Heart Cookbook emphasizes one thing that challenge most, if not all, heart-watchers: Sticking to what you know is right for you. With over 500 pages of detailed facts and illustrations of dishes that are good for your heart, Joseph and Bernie Piscatella generously detail why loving your heart isn't a one-time affair but a lifetime of making heart healthy choices. With over 700 recipes, we are sure you will never run out of heart healthy ideas to fill and satisfy you and your hubby all year long.

Yoga for the Rest of Us: Heart Healthy Yoga

Specifically designed to help both beginners and even experienced yogis specifically target poses that will benefit their heart, Yoga for the Rest of Us: Heart Healthy Yoga is essentially a must-have for heart health-watchers. Yoga for the Rest of Us: Heart Healthy Yoga offers challenging movements that will not isolate some of your muscles during each pose but strives to engage every inch of your body. The Program essentially re-connects you to your inner self so you can go through your journey of improving balance and easing stress.

The Ten Commandments of Heart Healthy Cooking

After you have made sure that you have shop for heart healthy foods, we dare you to plan your menu around these super heart healthy cooking methods. All these prep methods are basics, which essentially lies in the heart of heart healthy dishes. If you are one of the million women over 40 who have been constantly monitoring their heart, translating these heart healthy prep methods for their very own dishes can be quite easy. If you’re quite new to all these, consider this list as the better alternative to your traditional it’s-all-about-the-taste method of cooking.

1. Preparing meat and veggies. Anything that goes beyond what is recommended is always not healthy. When it comes to preparing veggies and meat, a good rule of thumb is the faster, the better. Always opt for quickie when preparing your dishes, especially when it comes to veggies. Stir-fry and boiling may top other’s list of healthy prepping methods. But when it comes to our kitchen, what really won our heart is steaming.

2. Adding flavors. Be natural, even when you’re putting flavors to your meat. Whether you’re marinating or throwing some fast, quick flavor to a slab of steak, experts always have on their pantry fresh herbs, onions, vinegar, tomatoes, garlic, and ginger. For the on-the-table adjustments, always make sure that low-fat sauces or, better, fat-free salad dressings is always within reach.

3. Real fast dessert. Need some fun dessert ideas this Valentine’s Day? Throwing some fresh fruits in the blender is a no-fuss, no-bake, and super healthy dessert that lovers of all ages can really love and appreciate. Right after you have put down the grocery bags, snatch three to four pieces of banana, toss in a handful of frozen berries and kiwi, and just pop open a bottle of fresh fat-free yogurt. In less than three minutes, you’re ready to sip a super healthy and refreshing glass of smoothie that has at least 3 servings of antioxidants to pump up your body’s defenses.

4. Cheating your veggies. If you need to be somewhere the whole day of the 14th (of all day), opening a can of vegetables is the fastest and most convenient way to meet your recommended serving of veggies that day. But before you pop that can, make sure that you have picked up the low-sodium variety from the shelf.

If you have time to do some shopping comparison, get a number of cans and check what’s on the label. Though this would take some time from your estimated number of hours to do all the dishes, this would make sure that you get to pick the healthiest item to use in your dish.

5. Low-cal baked recipes. Cap the evening with a low-fat bakery recipe by simply cutting the fat ingredient in half. Traditional bakery recipes are just loaded with oil, butter, shortening, or margarine; if you love to surprise your hubby with not only a heart shaped but most importantly heart healthy cake simply follow this rule: When your recipe book calls for one cup of the fatty ingredient, supply your mixing bowl with half. Worried about serving dry cake? Replace what is lost. We recommend pouring in healthful ingredients like orange juice, fat-free sour cream, applesauce, or low-fat yogurt. This not only provides a surprising flavor in your dessert but a healthier substitute to these heart nemesis-ingredients.

6. Sometimes extra are just extra. Cooking heart healthy dishes also means removing what’s really unnecessary. Embellishments and extra ingredients, if possible, can be removed if you have seasoned and cooked the star of the dish well. If your dessert recipe calls for a cup of chocolate chips, dare to cut what’s recommended in half, or even less. If your main dish needs half slab of butter, we encourage that you just skip this fatty part.

Baking for a heart surprise for the hubby? When it comes to your cake recipe, dare to spread less frost than necessary. Serving a double-layer cake? Simply fill in the middle and top and forget about putting the unnecessary frills on the sides. Feeling more daring? Do some light sprinkling of powdered sugar instead of generously meticulously spreading the pink frosting. This will not only cut your prep time by half but also pulls the numbers down to 130 calories, less than 5 grams of fat, and, hear this, only 2 grams of saturated fat.

7. Always go for the fat-free products. Let’s be honest, here, fats do taste good – and they make our foods more savory and tasty. If you think your dish will end up still tasting good, try the low-fat version like fat-free sour cream, light cream cheese, reduced-fat cheeses, light mayonnaise, and everything that show off “light”, “reduced-fat”, or “fat-free” in their label. What we have in our kitchen include fruit purees, strong coffee, chicken broth, free sour cream, and, of course, fruit juice. These super healthy alternatives not only cut the fat by more than half but add the much needed boost of moisture and even flavor in your dish.

8. Make egg substitute. When it comes to egg dishes, we recommend using egg substitutes in place of half of what the recipe calls for. Say, you’re making a mighty breakfast casseroles and need to crack 6 eggs. In cutting the fat in half, pour in 3 whole eggs and 3/4 cup of the egg substitute in the bowl. With every egg you have replaced, you cut 45 calories, 213 milligrams of cholesterol, 5 grams of fat, and 1.6 grams of saturated.

9. Go for the less-fat fry. The cardinal rule of heart healthy cooking is to never deep-fry. But when it comes to dish that really calls for some real crispiness, we recommend you do some pan-fry or oven-fry instead. When it comes to pre-frying, spread some safe amount of cold-pressed olive oil instead of canola. By simply controlling the oil that you have poured in the pan, you can save your heart from drowning from at least 13.5 grams of fat and 120 calories.

10. Add whole grains to your menu. If you’re planning to make a five-course Chinese meal, we’re sure you’re going to need a lot of rice in there. And when it comes to rice, we always recommend the wild and crazy varieties when it comes to fiber: Wild rice and the brown ones. For some really heart healthy dishes, plan your meal around menus that feature lots of grains and oats. Aside from the obvious health benefits of eating grains, filling your plate from these fibrous items will fill you up so you can just say “no” to the rest of the calories waiting at your plate.

Heart Healthy Guide to Dining Out: Dishes that will Satisfy Both Your Taste Palate’s and Heart’s Desire

Whether you want to go Mexican or Chinese for the night, there is really no reason why you can't find joy in your plate and not follow your doctor’s advice at the same time. We all love to eat, and that doesn’t mean that eating out couldn't be friendly to your health, particularly your heart health. We are sure there are dozens of restos that serve good food that pleases both your taste palate and heart’s desire. In fact, there are restos that offer sumptuous and seemingly-sinful meals without the guilt of putting your heart health at the backseat. And we tell you, these items are unbelievably low in cholesterol, trans fat, and saturated fat.

So how come we know why it’s a guilt-free pleasure? Because everytime we dine out, we simply follow these heart healthy-eating out guidelines:

Be straightforward about it.It is important that you choose a resto served by staff who understands that special needs of their patron. To get what you want, and we mean in the most courteous way, experts recommend that people with special needs must be forthright about what they want and, of course, really need. There’s no point of being shy about making special requests. After all, you’re not making a fuss about a menu because it’s a special night; remember, with every bite, it’s really your health that’s on the line.

With today’s advances in the food industry, most items that are printed on their menu will still qualify as heart healthy dishes. By simply preparing it with less salt and low-fat ingredients, a rich and sinful course menu can be easily spun into heart healthy by any chef who knows his fundamentals. There’s no point of hunting for a resto that advertise that they are the only place that serve healthy heart foods because we’re sure every chef in your area knows how to alter their dishes to meet your needs and expectations.

A simple pre-dinner tip: Say, you’re on the phone, are you going to book a reservation right away just because a friend recommended it? We say no. Before you look forward to having a healthy heart complete course with your hubby, ask this crucial question first: Can the chef alter the preparations without sacrificing the taste? If they say that they have, indeed, accommodated a lot of special requests in their kitchen, then, go ahead and pay in advance. However, when you came and end up doubting what you are served with, never hesitate to send it back.

If, however, you’re surprised by your hubby with a lovely dinner – yes, imagine you eating without all the fuss of reserving a table and detailing what you’re expecting – DO take your time in studying what’s on the menu. DO choose heart healthy; don’t make unhealthy decisions just because your hubby has moved heaven and earth just to get the best spot for the evening. Again, ask the kitchen to do some altering; after all, a special evening calls for special menu.

What To Choose For…

Breakfast. If you have planned a special getaway with your hubby, make sure that you bring with you a pocketful of determination to steer clear of sumptuous and fatty breakfast items. If you think that you can get away with eating high in fat and calorie-laden breakfast menu since, well, you’ll burn it at the end of the day, you thought wrong. Eating the wrong menu can always lead to an elevated blood sugar and cholesterol, which means you’ll be spending the whole morning in bed, and not in a good way.

Strive to just walk away from breakfast menus that are loaded with baked goods and high in fat items like sausage and, yes, bacon. But who says you can’t have a healthy breakfast that also tastes good? Experts recommend saying yes to choices that include a lot fresh fruits and fiber.

Quick heart healthy tips:

• Is breakfast your favorite meal of the day? Instead of getting too conscious about your food portions, start your breakfast by drinking a glass of freshly squeezed orange juice. This can help you curb your appetite by making you feel full even before you finish what’s on your plate.
• Go for whole-grain breads instead of picking up that white toast. To help you enjoy this heavy weight bread, spread a little sweetness with the help of preserved jam and your choice of low-fat cream cheese.
• Need to warm up a bit? We recommend heading to that oatmeal station before you head to that honey jar to get some brrr off your body.

Chinese food. These items are really one of the most popular menus on every American’s food wish. While the dish portions can be quite large, Chinese food is definitely one healthy flair you can really devour. If you and your hubby are craving for some Oriental feast, head straight to an upscale, family-oriented Chinese restaurant in your area – not the fast food and take out types. Fancy Chinese restaurants do accommodate special requests and orders, especially those that need some adjustments in terms of their main ingredients. Most Chinese dishes are high in sodium, that’s why they are really savory and you often end up asking for more. Call for fewer entrees. And, oh, don’t forget your fortune cookie.

Quick heart healthy tips:

• One no-brainer choice is to skip everything that’s fried. Noodles, dumplings, and even duck meat that are fried should give way to a bowl of stir-fry vegetables.
• Duck meat is, indeed, a tasty option. But with the flavor comes all the fat that it isn’t too healthy for the heart. Limit your desire for meat with light ones like chicken, fish, and seafood. But don’t throw all your efforts of committing to healthy heart foods by dropping these light meats to the frying pan. Again, stick to healthy prep methods like steam, light stir-fry, broiled, and boiled.
• If given the option of munching some nuts and have been advised by your doctor to lose weight, a safe choice comes in the form of water chestnuts. Chinese food is popular for their nutty texture, an attribute that can be credited to their fondness of peanuts and cashews. These two nutty staples of Chinese cuisine cross are dietary DON’Ts to women working to shed extra pounds.

French food. French cuisine is always associated with rich, creamy, and velvety dining experience. And what does it take to have all those words ending up on your plate: Lots and lots of butter. And that only boils to another unhealthy heart word: Fat. But good news to all those who have amour for French cuisine, Nouvelle cuisine shows that French cooking has definitely a lighter side.

Can’t find nouvelle cuisine on the menu? Ask for restos that proudly present haute cuisine and you’ll find an interesting and highly favored fusion of nouvelle cuisine and cuisine classique.

Quick heart healthy tips:

• We all know how not easy it is to pass an item on the menu, especially when French cuisine tells us the story of the whole course as it progresses from one item to another. If you and your hubby can’t help but say Oui to your heart’s desire to go French, strive to skip, ugh, rich entrees, sauces, and, yes, even desserts. So days before the big day, exercise your willpower and determination to pass everything that looks sinfully delicious.
• Sauces play a vital role not only to French menu but to all distinguished members of the world cuisine. Play safe and opt for not-too flamboyant dishes. As much as possible, hold the sauce, especially the thick and creamy ones.

Mediterranean food. If you have read about our earlier post about Mediterranean diet, you know that following Zorba the Greek’s diet is really good for you. But before you finish that plate that’s really recommended for two, hear this: Mediterranean dishes are really prepped with lots and lots of olive oil. Though olive oil is really a healthy and safe option, these dishes can add up some serious calories when you weigh in. Olives and feta cheeses are great appetizers but make sure that you keep tabs of what you’re munching before the main dishes arrive as these two yummy seemingly-innocent appetizers are high in sodium.

Quick heart healthy tips:

• When asked if you would want fillo pastry, hold yourself and just say no. These flaky items may be light and really savory but fillo pastries are also known for using loads and loads of butter. No matter how small these delicate pastries look, just skip them.
• Ordering for low fat and low in sodium Mediterranean dishes can be quite hard, especially if you’re in a, well, Greek-themed resto. But be straightforward about your request, ask for something that is heart-friendly, and you know that your heart will thank you for it.
• V-day is, after all, a once-a-year event. If you and your hubby want to finish the whole course, with all the harmonious transition and all, ask the wait staff for a favor: Split the single serving to two. There’s really a lot of benefit in splitting each dish; aside from looking really sweet (oh, look there sharing their food), you instantly cut the calories in half plus you get to make sure that you have enough room to savor everything, from antipasti down to that velvety dessert.
• Don’t we all love meat-stuffed appetizers? Though these tiny meat-full pockets seemed healthy at first, we still recommend asking for antipasti that involves rice or eggplant.

Indian food. Grains filled with fiber? Check. Lots of veggies and legumes? Great. All these points make Indian cuisine really a heart healthy choice. But all these good points can go down drain when these healthy items are prepared the wrong way. Remember, Indian food can be smothered with ghee, or butter, before they are sautéed or thrown in the fryer. Another not-so good fact about Indian cuisine is that they use a lot of milk and coconut oil. Sounds healthy? Not really. Dishes that feature milk as its base may please your taste palate but not your heart.

Quick heart healthy tips:

• Start the evening right. Instead of ordering for samosas, or fried veggie turnover, we recommend starting with yogurt topped with chopped vegetables.
• Whether you call for vegetables or protein, here’s a good rule of thumb: Make sure that the kitchen will prepare your dishes without gee.
• For your protein, stick to seafood or chicken. These are tasty substitutes for lamb or beef, which are essentially staple proteins in all Indian restaurants. And because protein are essentially sautéed or fried, we recommend that you ask for a bowl of vegetable dish so you can cut down all unwanted calories and tons of saturated fats found in your meat plate.

Mexican food. Nothing says go eat and be merry than a Mexican family table. Expect nothing but saturated fats as most Mexican dishes are generously topped with cheese and deep fried with lard. Another feature that drives almost everyone who watches their heart health away is sodium, which seemed like the secret “ingredient” to most every Mexican soup we know. But there’s no reason to contain your desire when you and your hubby are just tempted to go Mexican that night. Given the right menu and the basics of healthy heart foods, you can find that Mexican cuisine also boast of tasty, fresh, and really healthy dishes.

Quick heart healthy tips:

• If you’re waiting for your plate to be served, just do exactly that: Wait. Almost every family I know goes to Mexican restaurants because of the free tortilla chips that they are served with when waiting for their orders. Enjoy the evening, savor the festivity, and ask that the wait staff do not bring the bowl of tortilla to your table.
• Salsa is really one of the healthy heart foods that you can enjoy to any Mexican restaurant. So instead of asking for sour cream, dance to the beat of healthy heart foods and just go for salsa. If you’re in for some genuine Mexican flavors, ask for tomato-based sauces or Veracruz for a healthier, tastier treat.

Steaks. A lovely night calls for a great bottle of red wine and, of course, a juicy, grilled-to-perfection steak. But is it really safe to include steak to your list of heart healthy foods? As long as it’s served in a reasonable portion and it’s lean beef that you chose, then, definitely, yes.

If you’re on a dinner date with your hubby, make sure that you have prepped for a 6-ounce lean beef steak by savoring only non-meat treats from breakfast down to the last minute before you arrive at the steakhouse. A good of rule of thumb is to never, ever, order king-sized cuts. When ordering, specifically request that all visible fats be removed from the meat before the kitchen throws it on the grill. But if you don’t want to devour a slab of meat but your hubby specifically wants to, order for a dish of seafood. It’s a well known fat that all steakhouses offer amazing seafood plates; fish is always a favored meat of heart health-watchers, so ask for the catch of the day while your hubby orders the place’s best steak.

Everything You Need To Know About Antioxidants and Why Women Over 40 Need It With Their Fight Against Free Radicals

Many, or most, women over 40 believe that they have already faced the biggest challenge life can serve them. After all, they have given birth to their children, raised a family, became a friend a friend can hope for, and have been a productive and valuable member of the community they have shared their lives with. But if there is one challenge women just need to champion and overcome, it is their ongoing battle with free radicals.

Facts about Free Radicals

Often times, women feel overwhelmed with major life stressors: From their job down to the pile of dishes she comes home to. Aside from struggling with these external stressors, women over 40 most specially need to be aware of the internal battlefield that they have to deal with. And to have a healthy body, they need to confront their major health’s adversary: Free radicals.

Free radicals are essentially a group of tiny and ‘bad’ molecules that ravage our body’s healthy cells. But don’t belittle these tiny tots as they are dead serious in doing their job. In fact, they’re good at it.

Free radicals essentially target and aim at healthy cells at least 10,000 times a day. And, worst, they strive to burn the surrounding membranes of our cells to make sure that they it is easier for them to vanquish it the next day. And if you are wondering the effect of free radicals in our body, experts do believe that these bad molecules are one of the leading factors in the development of life threatening diseases like stroke, cancer, and other blood vessel diseases.

But where does a single bad molecule come from? Experts say that we actually encourage the development of free radicals through:

• Normal process in your body. And these include the breakdown of fats, carbohydrates, sugar, and, yes, even your dinner. If you have burned the treadmill, dare to imagine how many calories plus free radicals your system has to process.
• External pollutants. Here is one reason why you should help heal Mother Nature.
• Processing of meds. Though your doctor’s objective is to make you better, one of the many reactions you need to face when you pop that pill is that truckload of free radicals that is produced by your system when it breaks down your meds.

Faced with a powerful nemesis, this reason alone pushes the fact that our body really can’t fight and cripple free radicals alone. Our body’s best ally: Antioxidants.

Build Your Defenses

Today, you need to feed your body more antioxidants than what you’re doctor prescribed your mother. With all the toxins your body generates plus all the pollutants you breathe from the city air, definitely you need more than just plain vitamin C. You need loads of antioxidants to stop free radicals from its track. These include good ol’ vitamin C and E, phytochemicals, polyphenols, flavonoids, selenium, and zinc, among others.

Go for the best. While all vegetables and fruits are good for you, when it comes to fending off free radicals, experts have finally come with a list of the best among the best: The next time you shop for your antioxidant network, make sure that you grab the freshest of beets, kale, broccoli, potatoes, red bell peppers, brussell sprouts, sweet potatoes, and corn. But don’t forget to throw in your favorites, just make sure that you have all these antioxidant A-listers.

Love your spinach. There’s a reason why Popeye will never leave home without his can of spinach. If you are dreaming of stopping signs of aging and reversing the effects of free radicals in your body, healthy spinach-based meals can be your best allies. So if you have been un-kind to your body, simply start looking for wonderful spinach recipe in your cookbook and eat your way to a younger-looking you.

Go for high-octane olive oil. While extra-virgin, cold-pressed olive oil is undeniably labeled with a pricier price tag, experts agree that when it comes to shopping for olive oil, the more expensive the better for your health. Though the grimy dark green color of the oil may put you off, cold-pressed virgin olive oil is undeniably healthier and tastier that the yellow variety. The less processing the oil has gone through, the better for your taste palate and health. This is definitely one of the many reasons why you can’t put a price tab on your health.

Prepping Up Your Antioxidants Network

When it comes to building up your body’s defenses, it’s not only what you eat that counts, it’s really how you prepare it. Though researchers do agree that the preparation method will affect the level of the antioxidant of a fruit or vegetable, the result, however, vary – even with a single vegetable. But because we can’t know the best prep method for all our veggies and fruits, here’s a list of good rules when it comes to the pre-plate even:

Opt for quickie. Boiling will increase a tomato’s antioxidant level, but do you know that doing the same thing with carrots will shove down its antioxidant level? For a safer option, a good rule of thumb is the shorter you put it on fire, the better. A better alternative to boiling is a quick steam. Why? Because steaming, in general, will lock in your veggies’ phytonutrients and antioxidants, leaving you the nutrients your body needs – and not in the water.

The simpler, the better. Sometimes, being too busy is actually good for your health. If you feel too tired to slice, mince, and dice all that goes in your salad, let it go. But never, ever, be too tired to wash your veggies. Get a bowl, throw in your veggies, and just let the running water do the cleaning.

Again, to Griganica2004 of Webshots.com, thanks.

Mediterranean Diet: Why Greeks May Just Live Longer Than Most of Us

We all have that dream of having the perfect abs, younger looking skin, zest of the younger you, or living longer. But what if you can achieve all these by just eating? It is not that we are telling you to just forget about your gym membership (which you shouldn’t) but just hear this: Do you know that just by committing to healthy eating choices, you can take control of your health and just tell your body to stay strong? The secret: Following the Mediterranean diet.

The healthy, life-extender Mediterranean Diet essentially follows what this simple golden rule: Olive oil, nuts, and the freshest catch of fish. If you are planning to amp up you intake of monounsaturated fats, then simply follow the Mediterranean diet. Our advice: Just go Greek the next time you’re out shopping or dining.

Go fish. Nothing says Mediterranean better than the serene, crystal-clear water of the sea. But if there is something that excites the travelers better than soaking in the gorgeous Mediterranean Sea, it is seeing and feasting on the freshest catch of sumptuous fishes. And we are talking about the really healthy fish varieties that Zorba the Greek will recommend: Salmon, haddock, tuna, snapper, or perch.

Simply indulge in these cold water fish varieties at least once of twice a week. As part of the Zorba diet, experts highly recommend these sumptuous varieties of catch because of omega-3 fatty acids, substances that safely raise our body’s HDL level and encourage the production of “youth hormones.”

Feast on nuts. People in the Mediterranean area love snacking on nuts, which is one of the most recommended sources of monounsaturated fats. Simply follow their snacking session instead of munching on snack bars and chips during your coffee breaks. Just toss in a handful of sunflower seeds, almonds, or walnuts to add texture and flavor to your salads. Nuts are also good when eaten on their own, so we’re sure you won’t have a hard time enjoying it.

Love your avocado. The reason why you must love your guacamole: Avocado is a rich source of oleic acid, which is the very monounsaturated fat that you can found in olive oil. But even though avocado is good for you, make sure that you eat this rich fruit in moderation. Each piece of avocado contains at least 30 grams of fat, and that is already 53% of the recommended daily fat intake of a 45-year old female who engages in light exercise activities. So keep tabs of everything.

A simple shopping tip: When it comes to shopping for your olive oil, make sure that you choose those that are bottled in narrow, long necks in order to prevent the formation of free radicals once the bottled is opened and the olive oil is exposed to oxygen. This will not only guarantee the oil’s freshness but simply maintains the benefits of this well-loved oil in the bottle.

Our 2010 Guide To Healthy Eating

It is certainly NOT easy to be young, or to put it appropriately, stay young. After all the facial creams you have tried, the potions you drank, and all the machines you have purchased, here’s the good news: Staying young is really all about eating healthy. There is really no doubt that going for healthy eating choices and developing healthy eating habits are two interrelated paths towards wellness. And here this: Studies show that eating healthy can do reverse and delay aging process. But how exactly can healthy food items help you achieve not only younger looking skin (that you have always dreamed of, by the way) and the body of a strong and healthy 30-year old? Given right foods, your body will release “youth hormones” that can manage the hormonal roller coaster and aging activities going on inside you, notes Dr. Vincent C. Giampapa of the Longevity Institute International. Healthy foods and eating habits do push your body towards your dream: Stronger immunity, sustained energy, and improved senses like vision and hearing.

Planning For Anti-Aging Diet

So how does an anti-aging diet look like? Gone are the days when you have to be satisfied with celery and carrot sticks as your sort-of dinner meal. But first things first: Determining the goal of anti-aging diet. In planning your very own (read: personalized) anti-aging diet, only remember this: Reversing the effect of time with your body. Remember, weight gain should remain secondary to restoring your body back to its efficiency.

Fight off free radicals. Our body is actually good at fending off free radicals – when we were young. But after all the eating, the wrong food options, and putting your exercise plan at the backseat (for, what, twenty years), our body becomes weak and unable to win its fight against free radicals.

Now is the time that your body needs all the help it can get: From the antioxidants present in our body down to the vitamin C and E supplements that you can buy in your fave healthcare store.

Go for youth hormones. As we age, our body becomes unable to produce three important hormones that can be credited for the vivacity of youth: Insulin growth factor (IGF-1), human growth hormone (hGH), and dehydroepiandrosterone (DHA). So what happens when your body starts to produce lower amount of all these so-called youth hormones? It becomes inefficient in delivering chemical messages from one point to another and it becomes unable to repair cells after being ravaged by free radicals. All these result to lower immunity, loss of muscle, and you essentially facing more illnesses now more than ever.

Seemed like you don’t stand a chance against aging? Dr. Giampapa doesn’t think so. The answer you’ve been looking for actually lies in the simple equation of simply increasing the body’s production of these youth hormones. How? With a simple anti-aging diet.

Measure Your Anti-aging Diet

So how do you plan your very own anti-aging diet? Start with this simple rule of thumb: The lower the glycemic index, the better for your body. Research shows that foods with low glycemic index encourage the production of IGF-1 and hGH. Fruits, vegetables, and whole grains essentially help to stabilize the body’s insulin level, which makes our body less inclined to produce cortisol or the so-called stress hormone.

Committing to healthy eating choices and forgetting about what we are used to eating, such as cornflakes and white rice, can help our body greater than what you actually think. Commit to dedicating yourself to healthy eating habits, and stick to it.

Heavyweight bread. Go for the high in fiber, heavier loaf bread you see in the market. Whole grain bread has essentially lower glycemic index than you low-cal wheat bread. But there are so many options, so what to choose? Here’s a good rule of thumb: The heavier, the better. The better news is that these breads are more filling than your lightweight ones, leaving you that feeling of satiety without piling your plate.

Go for the beans, and specifically dried beans. These items have unbelievably low glycemic index and are really good source of proteins. But aside from dried beans, experts also recommend chickpeas, black eyed peas, lima beans, and black beans because they are excellent source of fibers, containing at least 6g of the much needed fiber in a half-cup serving.

Love yam. One of the reasons we love sweet potatoes, aside from being so filling, is because it has lower glycemic index than the more popular white potato. But what if you love fries? We simply recommend cooking yam the way you do the white potato: Simply cut in thin strips, use your fave olive oil brand to coat them all, sprinkle it with a healthy dash of paprika, and slide it to the oven for 40-minute baking.

Advertisement

To guide you in your journey, Miss Vanderbilt recommends

Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food

Eating healthy doesn't end with making the right choices when it comes to what you eat. It involves, most importantly, understanding the role that food plays in our lives. In over 200 pages, Dr. Jan Chozen Bays dares women over 40 to re-examine their thoughts about foods and how it, in return, affects their eating habits. Through a series of guided meditations and exercises, Bays encourages women to just let go of what other people and even experts tell them about food and just listen to what their body really needs. Bays objective in this book, and a super helpful CD, is to help women achieve and re-gain their best health and life ever by changing what you see and think about food.  

Meal by Meal: 365 Daily Meditations for Finding Balance Through Mindful Meating

Like The Daily Bread, Meal by Meal is a wonderful read that will introduce you to bite-size pieces of wisdom about food and how it affects your health and wellness. Written by Buddhist devotee Donald Altman, Meal by Meal is essentially a compilation of intimate stories of rituals and practices of people around the world, from the Native Americans to the Christians, and, thereby, only showing how food unites each one of us in spirit. In spite of his experience, Altman lovingly writes bits and pieces of advices that you can always reflect on whenever you feel like it. Whatever relationship you have with food, Meal by Meal is written to guide and help you renew and rediscover what food is and how it can help you find fulfillment in your everyday life.  

Eating the Moment: 141 Mindful Practices to Overcome Overeating One Meal at a Time

We, at Miss Vanderbilt, consider Eating the Moment as one of the most must-haves for women over 40 who want to take control of their eating habits, desires, and, most importanly, their lives. Full of challenging yet fun exercises, Eating the Moment is really a thought provoking text that dares women over 40 to reflect on their eating habits so they can better manage their appetites. In each lesson, Dr. Pavel G. Somov takes you to a journey of knowing your taste palates, your desire, needs, and, most importantly, your self.