Take it to heart

Changing eating habits to adopt a healthier diet and lifestyle is challenging.

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Serve Sautéed Pork Medallions with Lemon-Garlic Sauce with whole wheat linguine or brown jasmine rice to soak up all the delicious lemon sauce. Steamed broccoli or spinach also makes a terrific accompaniment.

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Herbs and spices lend bold flavors to mouthwatering healthy Mediterranean meals like Roasted Lemon-Garlic Chicken.

But it is worth the effort. Heart disease is the No. 1 killer of Americans. Paying close attention to what and how we eat can reduce the risks of heart disease and stroke. A heart-healthy diet can help reduce LDL (“bad”) cholesterol, lower blood pressure and body weight.

In many cases, diets focus on what we can’t eat.

However, the strategy of a heart-healthy nutrition plan is what we can eat. Heart-disease research shows that including heart-healthy foods is as important as cutting back on more unhealthy foods.

The problem for many is knowing where to start. The key is to focus on foods that increase your daily intake of vitamins, minerals and antioxidants. 

Here are a few common-sense tips to lower cholesterol and reduce the risk of heart disease.

– Eat more vegetables, fruits, whole grains and legumes (beans) – Don’t rely on vitamins and supplements. The American Heart Association recommends 4.5 cups of vegetables each day, three 1-ounce servings or whole grains per week and four servings of nuts, legumes and seeds per week. The increase in dietary fiber helps lower bad LDL. A whole piece of fruit has more fiber than canned fruit and fruit juice. They are also more filling, which may help you eat less high-fat fruits. Choose recipes that have fruits and vegetables as the main ingredients.

– Wisely choose fat calories – Limit fat grams by eating a bare minimum of saturated fats each day. The amount of saturated fats should be less than 7 percent of total calories per day. Avoid the trans fats that are found in some packaged baked goods and solid fats (butter, margarine and shortening). Moderation is the key. Use unsaturated fats found in oils such as canola, olive and peanut oils. Top a baked potato with salsa or low-fat yogurt rather than butter.

– Choose low-fat, lean proteins – Lean meat, chicken, fish and vegetables are the best choices. Eat at least 3.5 ounces of fish per week. Some fish and vegetables contain omega-3 fatty acids that have been shown to lower blood fats (triglycerides) that reduce the risk of abnormal  heart rhythms. Egg whites and egg substitutes are also great sources of protein. Choose skim milk rather than whole milk.

– Limit cholesterol and fat – The American Heart Association recommends less than 300 milligrams a day of dietary cholesterol and less than 200 milligrams if you have been diagnosed with heart disease. Get energy from complex carbohydrates (whole wheat pasta, brown or wild rice instead of white rice and whole-grain breads).

u Shop smart by reading ingredient labels – Check the food labels of some cookies, crackers and chips. Many of them – even though they were labeled as reduced fat – may contain oils made from trans fats. If a food contains or uses “partially hydrogenated” ingredients, it has some trans fat in it. Some expensive store-bought healthy dishes can be made at home to save money.

Today’s recipes

Sautéed Pork Medallions with Lemon-Garlic Sauce

Ingredients

1 pork tenderloin (1 pound), trimmed

1/4 teaspoon salt, divided 

1/4 teaspoon plus 1/8 teaspoon black pepper, divided  

2 teaspoons olive oil, divided 

2 cloves garlic, minced  

1/2 cup dry white wine (for non-alcoholic, substitute low-sodium chicken broth)

1/2 cup low-sodium chicken broth 

Grated zest and 1 tablespoon juice from 1 lemon  

1 tablespoon chopped fresh parsley or 1 1/2 teaspoons chopped fresh sage or rosemary *  

Directions

– Cut pork into 12 slices, about 1-inch thick. Sprinkle pork on all sides with 1/8 teaspoon of the salt and 1/4 teaspoon of the pepper. Heat 1 teaspoon of the oil in a large heavy skillet over medium-high heat. Add the pork and cook, turning once, until the pork is well browned and internal temperature reaches 145 degrees, about 2 minutes on each side. Transfer pork to serving platter and cover to keep warm. 

Serve the pork with whole wheat linguine or brown jasmine rice to soak up all the delicious lemon sauce. Steamed broccoli or spinach also makes a terrific accompaniment.

– Add the remaining 1 teaspoon oil to skillet. Add garlic and cook, stirring constantly, until garlic is fragrant, about 30 seconds. Add the wine and broth. Increase heat to high and cook, stirring to scrape up the browned bits from the bottom of the skillet, until the liquid is reduced by two thirds, about 5 minutes. 

– Remove skillet from heat and stir in remaining 1/8 teaspoon salt, remaining 1/8 teaspoon pepper, the lemon zest and juice, and the parsley. Serve the pork medallions drizzled with the sauce.

* To substitute fresh herbs with dried herbs, use 1 1/2 teaspoons dried parsley or 3/4 teaspoon dried sage, or 3/4 teaspoon dried rosemary

– Recipe from National Pork Board

Roasted Lemon-Garlic Chicken 

Ingredients

Chicken

Crisco Olive Oil No-Stick Cooking Spray

1 tablespoon Crisco Pure Olive Oil or Crisco Light Tasting Olive Oil

1/2 teaspoon oregano

1 teaspoon minced garlic

1 (4 to 5 pound) whole chicken, rinsed with neck and giblets removed

Salt and pepper

Gravy

1/2 cup cold water

1/4 cup milk

1 (0.87 to 1.2 ounces) package chicken gravy mix 

1/2 teaspoon oregano

1  teaspoon minced garlic

1 1/2 teaspoons fresh lemon juice

Directions

– Heat oven to 400 degrees. Spray a shallow roasting pan with rack with no-stick cooking spray.

– Mix oil, oregano and garlic. Brush mixture over entire chicken. Season chicken liberally with salt and pepper. Place in prepared pan breast side down; let stand 30 minutes. Turn chicken breast side up.

– Roast chicken for 65 to 70 minutes, basting occasionally. Chicken is done when meat thermometer registers 170 degrees or when juices run clear when thickest part of thigh is pricked. Transfer chicken to carving board; tent with aluminum foil. Allow to rest 10 minutes. 

– Skim grease from the pan drippings. Place 1/4 cup skimmed pan drippings into small saucepan. Add water, milk, gravy mix, oregano, garlic and lemon juice to pan. Cook, stirring constantly until gravy thickens. 

– Carve chicken. Place on serving platter. Serve with warm lemon-garlic gravy.

– Recipe from www.crisco.com