Heart-Healthy Family Dinners

Dinner time is family time. It is also a time to help everyone eat a better diet. Here are some ideas to help create heart-healthy meals.

The heart is a vital organ. It pumps blood throughout the body, carrying oxygen to all of your cells. In order for the heart to do its job, it needs to be fed the right things. For instance, if you eat a lot of processed foods, you could develop a cholesterol problem. Too much of the bad (LDL) type of cholesterol can affect your blood vessels. Since the heart pumps blood through them, this affects your heart.

The best way to keep your heart healthy is to eat a diet full of foods that will keep it running smoothly. Let’s talk about the types of foods that can do that.

Healthy Heart Food Categories

* Whole grains – Whole grains lower the blood sugar levels. When your sugar is level then you are secreting enough of the hormone insulin to fuel your cellular needs. Whole grains also contain lots of fiber to help you feel full so you eat less.

Image via Wikipedia* Vegetables – Vegetables contain lots of vitamins and minerals that are vital to cellular metabolism and repair. The majority of the vitamins and minerals that the body needs are obtained from natural sources like food. Be sure they are as fresh as possible, as the vitamins in vegetables often deteriorate quickly after harvesting. For the freshest produce, shop at a farmer's market, join a CSA, or grow your own!

* Beans – These contain lean protein which is needed for muscle growth. The heart is a muscle so it needs protein to stay healthy.

* Lean meats – This is animal protein and also needed for muscle growth. Try lean pork, beef and poultry - but be sure it is organic or naturally raised to avoid ingesting toxins and hormones that may cause additional harm to your health. Eating fish, including seafood like shrimp, will also provide protein and vital minerals without the added saturated fat.

* Fruits – These satisfy a sweet tooth. Instead of eating a candy bar, try a fresh piece of fruit. It has fewer calories and more vitamins.

Heart-Healthy Dinner Ideas

Now, let’s try to put these different categories together for some meal suggestions.

* Vegetarian lasagna – Whole wheat pasta reduces the carbs for this meal. Also, try adding vegetables and low-fat cheeses instead of meat. Increase fiber content without increasing unnecessary fat.

* Chicken and vegetable casserole – Lean chicken breasts provide protein while vegetables like broccoli and carrots increase nutrition, even for kids who don’t care for vegetables. Bind it all together with a quick white sauce using evaporated milk or half-and-half. Don’t forget the brown or wild rice for fiber.

Image via Wikipedia* Grilled meats – Grilling fish or lean meats reduces the fat content, as the fat can drain off as it cooks. You can grill all year round with a gas grill and a love of fewer calories in your diet. For a refreshing taste, you can even grill your veggies wrapped in foil as well.

* Wrap sandwiches – Dinner doesn’t have to be heavy. In fact, lunch is better as the heaviest meal of the day. For dinner, go light and easy. Use lean beef or grilled or sauted chicken strips to make a satisfying tortilla wrap. Add diced veggies to complete your sandwich.

Want a healthier heart? Eat for it. Combine healthy categories of food to create delicious meals for dinner, lunch and breakfast.