February is not only a time for lovers. It’s a time to love your heart as well. My most recent segment on The Vine THV focused on heart-healthy dishes that I just know you’re gonna’ love starting with this Spinach and Arugula Salad with Roasted Sweet Potatoes and White Beans. It’s a meal all on its own, but it also makes a great accompaniment to grilled or baked fish or chicken.
Heart disease is the leading cause of death in the United States. It is also a major cause of disability. Do you know the risk factors for heart disease?
What are the heart disease risk factors that you cannot change?
- Age. Your risk of heart disease increases as you get older. Men age 45 and older and women age 55 and older have a greater risk.
- Gender. Some risk factors may affect heart disease risk differently in women than in men. For example, estrogen provides women some protection against heart disease, but diabetes raises the risk of heart disease more in women than in men.
- Race or ethnicity. Certain groups have higher risks than others. African Americans are more likely than whites to have heart disease, while Hispanic Americans are less likely to have it. Some Asian groups, such as East Asians, have lower rates, but South Asians have higher rates.
- Family history. You have a greater risk if you have a close family member who had heart disease at an early age.
What can I do to lower my risk of heart disease?
Fortunately, there are many things you can do to reduce your chances of getting heart disease:
- Control your blood pressure. High blood pressure is a major risk factor for heart disease. It is important to get your blood pressure checked regularly – at least once a year for most adults, and more often if you have high blood pressure. Take steps, including lifestyle changes, to prevent or control high blood pressure.
- Keep your cholesterol and triglyceride levels under control. High levels of cholesterol can clog your arteries and raise your risk of coronary artery disease and heart attack. Lifestyle changes and medicines (if needed) can lower your cholesterol. Triglycerides are another type of fat in the blood. High levels of triglycerides may also raise the risk of coronary artery disease, especially in women.
- Stay at a healthy weight. Being overweight or having obesity can increase your risk for heart disease. This is mostly because they are linked to other heart disease risk factors, including high blood cholesterol and triglyceride levels, high blood pressure, and diabetes. Controlling your weight can lower these risks.
- Eat a healthy diet. Try to limit saturated fats, foods high in sodium, and added sugars. Eat plenty of fresh fruit, vegetables, and whole grains. \
- Get regular exercise. Exercise has many benefits, including strengthening your heart and improving your circulation. It can also help you maintain a healthy weight and lower cholesterol and blood pressure. All of these can lower your risk of heart disease.
- Limit alcohol. Drinking too much alcohol can raise your blood pressure. It also adds extra calories, which may cause weight gain. Both of those raise your risk of heart disease. Men should have no more than two alcoholic drinks per day, and women should not have more than one.
- Don’t smoke. Cigarette smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. If you do not smoke, do not start. If you do smoke, quitting will lower your risk for heart disease. You can talk with your health care provider for help in finding the best way for you to quit.
(https://medlineplus.gov/howtopreventheartdisease.html)
The salad? I promise you’re really going to enjoy this–not only the taste, but just think about how good it is for your heart! It’s so simple yet filling. We eat it for a light lunch or dinner. It pairs very well with the grilled salmon I did on the show (recipe coming).
I used spinach and arugula, but you can use whatever dark green you prefer. Dark leafy greens are rich in nutrients, vitamins and minerals – especially an important B vitamin called folate that is helpful for heart disease prevention. Beans are a good source of protein. They contain similar nutrients as those found in meat, fish and poultry, and are also a good source of fiber and minerals
Ingredients
- 1 sweet potato, peeled and large diced (acorn squash, delicata squash, butternut squash)
- 3 Tablespoons olive oil, divided
- 1/2 - 1 teaspoon freshly cracked black pepper
- 1 cup fresh basil leaves
- 2 Tablespoons apple cider vinegar
- 2 Tablespoon finely chopped shallot
- 2 teaspoons whole grain mustard
- 10 cups dark greens
- 1 15-ounce can cannellini beans, drained and rinsed
- 2 cups finely shredded cabbage (mixed green and red)
- 1 cup chopped bell pepper (mixed yellow and red)
- 1/3 cup dried cranberries or figs, optional
- 1/3 cup toasted walnuts, pecans or almonds
Instructions
- Preheat oven to 425 degrees.
- In a large bowl, toss cubed sweet potatoes with 1 Tablespoon of olive oil, a generous sprinkle of cracked black pepper and of kosher salt.
- Place potatoes on a large baking sheet and roast. Stir once after about 10 minutes. Roast until tender and lighted browned, 15-20 minutes. Set aside to cool.
- In a food processor or blender, place basil, 1/4 cup olive oil, vinegar, shallot, mustard, 1/4 teaspoon cracked black pepper and 1/8 teaspoon kosher salt. Process until smooth. Set aside until serving.
- In a large salad bowl, add greens, beans, cabbage, bell pepper and roasted potatoes. Toss to mix.
- At serving, toss salad with basil dressing and sprinkle with toasted nuts.
