Overview
Coronary heart disease caused 1 out of every 6 deaths in the United States in 2007, the American Heart Association states. Eating a heart-healthy diet low in saturated and trans fat dietary fiber can help reduce your risk of becoming heart disease's latest victim. Consuming heart healthy entrees can help lower your cholesterol, shield your heart and combat high blood pressure. and high in Bean Chili
Cholesterol greater than 200 mg/dl increases the risk of cardiac artery plaque formation. Eating a diet rich in soluble fiber can lower your high cholesterol. Beans are rich in soluble fiber. Additionally, using protein-rich beans like black beans in place high fat meats may also lower the amount of dietary cholesterol and saturated fat in your diet. Bean chili is a tasty entree loaded with fibrous beans, tomatoes, and onions.
Grilled Fish
Fatty fish are rich in a special type of fat known as omega-3s. A diet rich in omega-3 fats found in seafood can lower blood pressure and prevent dangerous blood clots from forming, MayoClinic.com states. Grilling is a heart-healthy cooking method that contributes less dietary cholesterol than deep frying or sauteing. Omega-3 rich fatty fish include tuna, haddock and flatfish. Use monounsaturated-rich olive oil to coat your fish to bump up sagging HDL levels. Serve with grilled vegetables and whole grain quinoa to make your grilled fish part of a complete entree.
Tofu Stir Fry
A stir fry containing fiber-rich vegetables is a healthy entree for your heart. Vegetables contain compounds known as antioxidants that stop the activity of free radicals. Free radicals damage the arteries of your heart, initiating the process that leads to plaque development. Tofu is a cholesterol-free protein source that's also high in soy isoflavones. Soy isoflavones may help reduce the risk of heart disease when consumed with a heart healthy diet, a review published in the June 2008 "Journal of Nutrition" states. Eat over brown rice for a complete meal.
Chicken Burger
Chicken and other poultry products are lower in artery-clogging saturated fat than steak, ground beef or pork. You can still get the juicy burger flavor you love without the saturated fat by replacing beef with lean chicken breast. Opt for whole wheat buns as they are higher in dietary fiber than white hamburger buns. Green salad and barley soup are great pairs for chicken burgers.
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