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The Heart-Healthy Diet: Steps to Prevent Heart Disease

 


When money is tight, it may be difficult to make healthy eating choices. In order to maintain excellent health and reduce the risk of cardiovascular diseases including heart disease and stroke, a person's diet is very important. When you follow a few easy guidelines like those offered by Kroger Health's director of nutrition and dietetics Bridget Wojciak and sponsor of the American Heart Association's Healthy for Good project, you can enjoy tasty, nutrient-dense meals without breaking the bank. When you plan ahead, you may get more bang for your buck. In order to assist families buy, prepare, and eat healthily on a budget, the American Heart Association has published guidelines.


Make a to-do list. Make a list of what you want to eat before the event so you don't overspend. Meat-free Mondays and Taco Tuesdays are great ideas for theme evenings.


Frozen is the way to go. Because they are frozen at their optimum maturity, frozen fruits and vegetables taste just like fresh ones, they don't go bad, and they're typically less expensive.


Make a good profit. When low-sodium bottled sauce and whole wheat boxed pasta are on sale, stock up on these staples. Use coupons and shop incentives to save even more money.


The following is an example of a delicious, nutritious supper that the whole family will enjoy:


Recipe for Whole-Wheat Pasta and Chicken Casserole


About $2 a dish for six people.




A serving of 13.25-16 ounces of whole-wheat spaghetti


Cut 1-inch chunks from 1 1/2 pounds of boneless and skinless chicken breasts with all visible fat removed.


Salt-free Italian spice mix or dried thyme may be substituted for the salt in this recipe.


16 ounces of thawed frozen broccoli


1 can of whole-kernel corn, washed and drained, or 16 ounces of thawed frozen whole kernel corn


Cream cheese, fat-free and softened, 8 ounces


1 cup of fat-free, unsweetened, unflavored yogurt


The oven should be preheated at 350 degrees Fahrenheit. Cook the pasta in a large pot, omitting the salt, according to the package instructions. Coarsely grate the zucchini into a colander. Put the spaghetti back into the saucepan. Set aside, covered. Cook the chicken in a large pan over high heat for 5 minutes, or until it's no longer pink in the middle, tossing regularly. 2. Turn the heat down. Seasoning, broccoli, corn and cream cheese are all mixed together in a large bowl. In order to melt the cream cheese, cook for 5 minutes. 3. Add the cooked pasta to the saucepan with the chicken mixture, and toss to combine. 4. Then bake at 350 degrees for about 45 minutes. Bake for 15 minutes, or until cooked through, covered in aluminum foil. Visit heart.org/healthyforgood to learn more about preparing healthy, tasty meals on a budget, and to download the American Heart Association's "10 for $10" recipe booklet. Calorie count per 100 g of food (per serving)


Total caloric intake: 486 4.5 g of fat


One gram of saturated fat.


0 g of trans fat


1.0 g of polyunsaturated fat is recommended.


1.0 g of monounsaturated fat


80 mg of cholesterol


Sodium content of 456 milligrams


68 grams of carbohydrate total


11 g of dietary fiber per serving


11 g of sugars


45 g of protein

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