Here are the four most important nutrients for strong heart
Soluble fiber, which can be found in oatmeal, apples, pears, peanuts, beans, lentils and whole grain bread and cereals, helps lower "bad" cholesterol (LDLdensity), thereby reducing the risk of heart disease.Folic acid, which is found in green vegetables, beans and lentils, reduces the level of homocysteine - an amino acid that can increase the risk of heart disease.Omega-3 fatty acids, which abound in nuts (especially walnuts), and fatty fish, prevent clogging of the arteries, helping to expand the narrowed blood vessels and reduce the level of very low density lipoproteins - blood fats that cause the development of cardiovascular disease.Monounsaturated fats from foods such as olives, olive oil and vegetable oil from seeds and nuts, to lower cholesterol levels in blood.Plus monounsaturated fats, unlike polyunsaturated, more resistant to oxidation - a process leading to damage of cells and tissues.Saturated fats found in red meat, butter
Spaghetti with spicy tomato sauce (and canape with olive tapenade)
4 servings Preparation: 10 minutes Cooking
dishes: 15 minutes
2 tsp. Olive oil;2 finely chopped shallots;2 cloves of garlic;1 can (800 g) canned tomatoes, diced;1h.teaspoon dried oregano;1/2 tsp. Ground black pepper;1/4 cup chopped fresh basil;1 whole wheat baguette (230 g), cut into slices 1.5 cm thick;230 g pasta from durum flour.Tapenade is a paste for sandwiches which in Mediterranean cuisine called "caviar of the poor", 1/2 cup Greek olive variety "Kalamata";1/4 cup green olives, stuffed with red peppers;1 tbsp.tablespoon drained capers;1 clove finely chopped garlic.
Preheat oven to 175 ° C.To prepare the sauce, in a medium saucepan, heat the oil over medium heat.Put the shallots and garlic and fry for 2 minutes.Add tomatoes, oregano and black pepper and bring to a boil.Reduce heat, cover tightly with a lid and simmer for 10 minutes.Arrange the baguette slices on a baking sheet.Put in the oven and bake for about 10 minutes, until the bread is lightly browned.Cook the spaghetti, drain the liquid and set aside.To prepare the tapenade, in a food processor, combine olives, capers and garlic and finely chop to almost smooth.Arrange the pasta on plates and top with a spoon tomato sauce.Spread the toasted bread tapenade and serves together with pasta.Nutritional information per serving (1/4 cup pasta sauce, 2 tbsp. Tablespoons tapenade and 2 slices of bread), 14% fat (6 g, 1 g saturated fat), 71% carbohydrate (71 g), 15% protein (15g), 13 g fat, 190 mg of calcium and 4 mg of iron, 818 mg sodium, 402 kcal.
5 heart-healthy snacks that you can take with
1) apple or pear (80-100 kcal, 0.5-1 g fat, 0 g saturated fat, 3.4 grams of fiber);
2) 5 varieties of Greek olives "Kalamata" (45 calories, 4.5 g fat, O g saturated fat, 0 grams of fiber);
3) 1 sachet of "instant" oatmeal (130 calories, 3 g fat, 0.5 g saturated fat, 2 g fiber);
4) 30 g of almonds, walnuts or peanuts (165-185 calories, 14-18 grams of fat, 1.4-2 g of saturated fat, 1.3 grams of fiber);
5) 1 peanut butter sandwich (2 slices of whole-wheat bread, 1 tbsp. Spoonful of peanut butter with reduced fat: 235 calories, 7 g fat, 1 g saturated fat, 7 grams of fiber)
Tilapia with salad "Romen", red onion and capers
4 servings Preparation: 10 minutes
Preparation: 15 minutes
4 large lettuce leaves" Roman ";4 Tilapia fillet (140 g);You can replace the halibut;cooking oil;salt and freshly ground black pepper to taste;4 tsp. Of mustard with a large whole grain;4 slices red onion;4 tbsp.tablespoons drained capers;1 cup uncooked couscous of whole grain wheat.
Preheat oven to 200 ° C.Grease a large shallow pan with oil.Arrange lettuce leaves on paper towels and sprinkle with water.Cover the leaves with another layer of paper towels and place in the microwave on high mode for 10 seconds, the leaves become soft.Arrange lettuce leaves on a table and place on each sheet (across it) one tilapia fillet.Season the fish with salt and pepper on top, and then lubricate the 1 tsp. Mustard.Put mustard on a slice of onion and 1 tsp. Capers.Wrap each fillet lettuce.Place the wrapped fish (seam down) into the prepared pan and cover it with foil.Bake for 15 minutes, until the fish is tender.While preparing fish, cook the couscous: In a medium saucepan, boil one-third cup of water.Stir in couscous and remove from heat.Leave to swell for 5 minutes to absorb all the liquid.Serve wrapped in a fish salad on a plate with couscous.Nutritional information per serving (1 Tilapia fillet with lettuce and 1L beaker couscous), 11% fat (4 g, 0 g saturated fat), 60% carbohydrate (48 g), 29% of proteins (23 g), 8 g of fat, 73Calcium mg, 4 mg of iron, 219 mg sodium, 318 kcal.
Crispy chicken with apple sauce "Chutney»
4 servings Preparation: 10 minutes Cooking
dishes: 15 minutes
4 half chicken without bones and skin (115 g);cooking oil;2 tbsp.tablespoons flour;2 lightly beaten egg whites;1/2 cup bread crumbs with spices;1/4 cup finely chopped walnuts;2 sour-sweet apple, peeled and diced;1/4 cup water;2 tbsp.tablespoons finely chopped red onion;2 tbsp.tablespoons of raisins;2 tbsp.tablespoons red wine vinegar;1/2 tsp. Cinnamon;2 cups raw unpolished rice noodles;salt and freshly ground black pepper to taste.
Preheat oven to 220 ° C.Oil a large baking sheet.Rinse with water and dry the fillets.Place the meat on a kitchen foil, cover it with another layer of the film and using a heavy frying pan, rolling pin or a hammer for meat repel the fillets so that its thickness is no more than 1.5 cm. Season fillets with salt and pepper on both sides.In small bowl sprinkle the flour and roll the meat in it on both sides.Shake off excess flour.Pour the beaten egg whites in another shallow bowl and dip the meat in them.Take another small bowl and mix it in bread crumbs and walnuts.Good roll the meat in this mixture.Put the chicken into the prepared pan and sprinkle the top of the meat with oil.Bake in the oven for 15 minutes until the meat is completely ready.While the baked chicken, prepare the sauce "Chutney".To this end, in a medium saucepan, bring to a boil the ingredients used (from apples to cinnamon inclusive) over medium heat.Reduce heat, cover and simmer for 10 minutes until softened apples faults, and the liquid thickens (to make the mixture thicker, put down the apples with a fork or pistil).To prepare the rice, boil 2 cups of water in a medium saucepan.Pour the rice, reduce heat, cover and simmer about 10 minutes until all the liquid is absorbed.Put the meat on a plate, pour the sauce and serve with brown rice.Nutritional information per serving (1 chicken breast half, 2 tbsp. Tablespoons of sauce "Chutney" and 1/2 cup brown rice), 18% fat (10 g, 1 g saturated fat), 52% carbohydrate (64 g), 30%proteins (37 g), 5 grams fiber, 46 mg of calcium, 2 mg of iron, 500 mg sodium, 489 kcal.