Love Your Heart, Love Your Food

Heart disease is the leading cause of death in America woman. But the good news is many of these deaths and risk factors are preventable.

Risk Factors:

  • Aging: As women get older, their risk for heart disease goes up.
  • Gender: More women than men have heart attacks and strokes as they age.
  • Family History: If a woman has a close blood relative with heart disease, the chances she will have heart disease are greater.
  • Race: Black women have a higher risk of heart disease than white women. Their chances of dying from a stroke are also greater.
  • Previous Heart Attack: If a woman has already had a heart attack, she is at risk of having another one.

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Healthy food choices and an active lifestyle can have a big impact on your heart’s health. Just a few steps and you can be on your way to a healthier heart:

Be Active. Regular, moderate physical activity lowers blood pressure and helps your body control stress and weight. Be physically active in your own way. Start by doing what you can, at least 10 minutes at a time. Always check with your physician before beginning a workout regimen.

Eat More Fruits and Vegetables. One good goal is to fill half your plate with colorful fruits and vegetables every meal.

Use Less Salt. Eat less salt by preparing foods at home so you can control the amount of salt in your meals. As you prepare meals, use as little salt as possible. You can cut at least half the salt from most recipes. As you shop, select reduced-sodium or no-salt-added canned soups and vegetables.

Eat Whole Grains. High-fiber whole grains can help you lose weight and keep the pounds off by filling you up faster and for a longer time.

Fat Matters. Regularly eat fatty fish high in Omega-3 fatty acids like salmon, lake trout, albacore tuna (in water, if canned), mackerel and sardines.

Be Mindful. Eat fewer foods with saturated fats, trans fats, cholesterol, added sugars and refined grains.

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Here is a heart healthy dessert that will definitely satisfy your sweet tooth!

Dark Chocolate Raspberry Tartlets

Serves 15 (1 tartlet each)

Source adapted from Hy-Vee Seasons Healthy Living Recipes Cookbook

All You Need:

1 oz. Zoet dark chocolate

1 (1.9 oz) pkg Athens mini fillo shells

1 Hy-Vee Greek raspberry yogurt

15 fresh raspberries

Additional Zoet dark chocolate, for garnish

All You Do:

1.Melt 1 ounce chocolate on HIGH in microwave, stirring every 20 seconds until melted. Spoon approximately 1/2 tsp chocolate in bottom of each fillo shell. Chill in freezer for 5 to 10 minutes.

2.Spoon raspberry yogurt into fillo shells. Top each shell with a raspberry.

3.Using vegetable peeler, shave chocolate onto top.

Nutrition information per serving:

Calories: 50

Protein: 1g

Carbohydrate: 4g

Saturated Fat: 1g

Cholesterol: 5mg

Sodium: 20mg

Dietary Fiber: 0g

Sugar: 2g

Fat: 3.5g

Trans fats: 0g

About the author. hyvee mankato, physical therapy mankato

Holly Ellison, RD, LD | Riverfront Hy-Vee Dietitian

507.625.1107 |