Whatever your motivation, it’s never too late or too early to start taking care of your heart health, and taking steps now can make a big difference. Small changes, like following a healthier eating plan, can help start you on the path to better heart health.
One step you can take is to follow the DASH eating plan, a flexible and balanced way of eating that stands for Dietary Approaches to Stop High Blood Pressure, developed by the National Heart, Lung, and Blood Institute. DASH requires no special foods and provides daily and weekly nutritional goals to help reduce two major risk factors for heart disease: high blood pressure and high LDL (bad) cholesterol.
Getting more exercise, managing stress, getting quality sleep and not smoking, plus DASH, can give you a lifetime of heart health.
It can also be beneficial to encourage others to join you on your heart health journey. Research shows that social support and a personal network make you more likely to stick to healthy habits like healthy eating.
Sharing heart-healthy recipes with family and friends is an added bonus, and these DASH-friendly meals can help take the guesswork out of nutritious dinners. Greek-style flank steak with a tangy yogurt sauce offers bold Mediterranean flavors, while teriyaki salmon with sautéed vegetables is simple and colorful. These Grilled Pork Chops with Apple Cranberry Sauce are the perfect combination of pork and sweet fruit flavors, perfect with brown rice or steamed broccoli.
Learn more about heart health and find DASH-friendly recipes at nhlbi.nih.gov/DASH.
Greek Flank Steak with Yogurt Sauce
Recipe courtesy of National Heart, Lung, and Blood Institute
Preparation time: 25 minutes
Cooking time: 25 minutes
Serving Size: 4
Marinade:
1/4 cup lemon juice
1 tablespoon olive oil
2 teaspoons fresh oregano, rinsed, dried, and chopped
1 tablespoon garlic, minced (2-3 cloves)
1 flank steak (12 oz)
Yogurt Dressing:
1 cup cucumber, peeled, seeded, and chopped
1 cup nonfat plain yogurt
2 tbsp lemon juice
1 tablespoon fresh dill, rinsed, dried and chopped
1 tablespoon garlic, minced (2-3 cloves)
1/2 tsp salt
To make the marinade: In a large bowl, combine lemon juice, olive oil, oregano, and garlic.
Place the steaks in a rimmed flat container, and pour the marinade over the steaks. Marinate for at least 20 minutes, or up to 24 hours, turning several times.
To make the yogurt sauce: Combine cucumber, yogurt, lemon juice, dill, garlic and salt. Let the yogurt sauce rest for at least 15 minutes to blend the flavors. The sauce can be prepared up to 1 hour in advance and refrigerated.
Preheat broiler on a rack 3 inches from heat source.
Grill the steaks for about 10 minutes per side to achieve a minimum internal temperature of 145°F. Let cool for 5 minutes before slicing.
Cut across the grain into 12 slices.
Serve three slices with 1/2 cup yogurt sauce.
Tip: Serve in sandwiches with pita bread, lettuce, and tomatoes.
Teriyaki Salmon with Stir-Fried Vegetables
Recipe courtesy of National Heart, Lung, and Blood Institute
Preparation time: 20 minutes
Cooking time: 15 minutes
Serving Size: 4
salmon:
2 tbsp light teriyaki sauce
1/4 cup mirin or sweet rice wine
2 tablespoons rice vinegar
2 tbsp shallots, rinsed and chopped
1 1/2 Tbsp ginger, finely chopped
12 oz salmon fillets, quartered (3 oz each)
vegetable:
1 bag (12 ounces) frozen vegetable stir fry
1/2 tablespoon peanut or vegetable oil
1/2 tablespoon garlic, minced (about 1 clove)
1 tablespoon ginger, chopped
1 tbsp shallots, rinsed and chopped
1 tbsp light soy sauce
Preheat oven to 350F.
To prepare the salmon: Mix teriyaki sauce, mirin, rice vinegar, shallots and ginger well. Pour over salmon and marinate for 10-15 minutes.
Remove salmon from marinade.
Place salmon on a baking sheet. Bake for 10-15 minutes, or until the fillets flake easily with a fork in the thickest part and reach a minimum internal temperature of 145°F.
Prepare the vegetables: Thaw frozen vegetables in the microwave, or place the bag in a bowl of hot water for about 10 minutes. In a large wok or wok, heat the oil. Add garlic, ginger, and shallot; cook gently, but not browned, 30-60 seconds.
Add vegetables and continue to sauté for 2-3 minutes, or until heated through. Add soy sauce.
Serve a piece of salmon with 1 cup of vegetables.
Grilled Pork Chops with Apple-Cranberry Sauce
Recipe courtesy of National Heart, Lung, and Blood Institute
Preparation time: 10 minutes
Cooking time: 30 minutes
Serving Size: 4
Pork Chops:
4 boneless pork chops (about 3 ounces each)
1/4 teaspoon ground black pepper
1 medium orange, rinsed and peeled
1/2 tbsp olive oil
Sauce:
1/4 cup low-sodium chicken broth
1 medium apple, peeled and grated (about 1 cup)
1/2 cinnamon stick
1 bay leaf
1/2 cup dried cranberries
1/2 cup 100% orange juice
Preheat oven to 350F.
To prepare the pork chops: Season the pork chops with pepper and orange zest.
In a large sauté pan, heat olive oil over medium heat. Add pork chops and cook until browned on one side, about 2 minutes. Turn and brown for 2 minutes. Remove the pork chops from the pan, place on a nonstick baking sheet, and bake for 10 minutes at a minimum internal temperature of 160°F.
To make the sauce: Add the chicken broth to the wok, stirring to loosen the browned bits from the pork chops. on hold.
Cook the crushed apples, cinnamon stick, and bay leaf in a small saucepan over medium heat until the apples begin to soften.
Add cranberries, orange juice, and reserved broth. Bring to a boil, then reduce heat to a simmer. Simmer for 10 minutes, or until cranberries are tender and apples are tender. Remove the cinnamon stick.
Peel the orange and cut into eight sections.
Serve pork chops with 1/4 cup sauce and two oranges.
