Heart Healthy Living

Heart Month is well underway.  A few suggestions below to keep your heart healthy as well as another heart healthy recipe.

Inactivity is one of the major risk factors for heat disease.  Like all muscles, the heart becomes stronger as a as result of exercise, so it can pump more blood through the body with every beat and continue to work at maximum level, if needed, with less strain.  Those who exercise have a lower resting heat rate because less effort is needed to pump blood.  A person who exercises often and vigorously has the lowest risk for heart disease, but any amount of exercise is beneficial  even for people with existing heart disease.  However, anyone with heart disease or cardiac risk factors should seek medical advice before beginning a workout program.  The American Heart Association recommends that individuals perform moderate-intense exercise for at least 30 minutes on most days of the week.  However, more intense exercise is required to significantly change cholesterol levels.  Intense workouts (shoveling, running, heavy lifting), are not recommended for high-risk individuals.  As always consult your physician before starting any strenuous activities, or competitive exercise.

Heart Healthy Salmon Alfred

8oz. salmon filets with skin,  spinach fettuccine,  veg. oil spray,  3 medium garlic cloves, minced,  10.5 oz.  pkg.  light firm tofu,  2/3 cup skim milk,   2 oz. low-fat cream cheese,  1/4 to 1/2 tsp. pepper,  1/8 tsp. ground nutmeg,  2/3 cup frozen green peas, thawed,   1 tbls. shredded or grated Parmesan cheese,  1 tbls. fresh lemon juice.

  • Rinse fish and pat dry with paper towels.  Steam or poach the fish for 6-8 minutes, or until it flakes easily when tested with a fork.
  • Prepare the pasta using the package directions, omitting salt and oil.  Drain, cover and keep warm.
  • Spray a large saucepan with vegetable oil spray.  Cook the garlic over med.-high heat for about 30 seconds  Remove from heat.
  • In food processor or blender, process tofu and milk until smooth.  Add tofu mixture, cream cheese, pepper, and nutmeg to the garlic.  Cook over med.-high for 2-3 minutes, or until cream cheese  is melted and the mixture is smooth, whisking constantly.
  • Stir in the peas, Parmesan, and lemon juice.  Cook for 1 minute.
  • Remove skin from salmon, flake the salmon into the tofu mixture.  Stir.  heat through for about 1 minute.
  • Spoon the pasta into a large bowl.  Spoon the sauce over the pasta.
  • Enjoy

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