Cooking for your Heart

Nowadays nutrition is coming to everyone’s attention as we realize that it is the most important way to keep from creating massive health care bills. The first step to health, nutrition, is  to realize what foods to stock in the cupboards and in what ways they should be cooked.

Below is a website put out by the American Heart Association. I have not reviewed it much, but on the whole if they subscribe to moderate consumption of healthy Omega 3s, exercise, quitting smoking and so on, they are pretty much a standard blueprint for more careful nutrition.  I am including it here, not because I endorse it in its entirety, but because it is probably a good basic standard.

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Recipes/Recipe-Collections_UCM_465115_Collection.jsp?cid=4031

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/SimpleCookingwithHeart/Simple-Cooking-with-Heart-Home-Page_UCM_430043_SubHomePage.jsp

World’s Healthiest Foods ranked as quality sources of
omega-3 fats
Food Serving
Size
Cals Amount
(g)
DRI/DV
(%)
Nutrient
Density
World’s
Healthiest
Foods Rating
Flaxseeds 2 TBS 74.8 3.19 133 32.0 excellent
Walnuts 0.25 cup 196.2 2.72 113 10.4 excellent
Sardines 3.20 oz 188.7 1.46 61 5.8 very good
Salmon 4 oz 157.6 1.32 55 6.3 very good
Beef 4 oz 175.0 1.10 46 4.7 very good
Brussels Sprouts 1 cup 56.2 0.27 11 3.6 very good
Cauliflower 1 cup 28.5 0.21 9 5.5 very good
Mustard Seeds 2 tsp 20.3 0.15 6 5.5 very good
Soybeans 1 cup 297.6 1.03 43 2.6 good
Tofu 4 oz 164.4 0.66 28 3.0 good
Shrimp 4 oz 134.9 0.34 14 1.9 good
Winter Squash 1 cup 75.8 0.19 8 1.9 good
Broccoli 1 cup 54.6 0.19 8 2.6 good
Cod 4 oz 96.4 0.19 8 1.5 good
Collard Greens 1 cup 62.7 0.18 8 2.2 good
Spinach 1 cup 41.4 0.17 7 3.1 good
Summer Squash 1 cup 36.0 0.15 6 3.1 good
Raspberries 1 cup 64.0 0.15 6 1.8 good
Kale 1 cup 36.4 0.13 5 2.7 good
Romaine Lettuce 2 cups 16.0 0.11 5 5.2 good
Green Beans 1 cup 43.8 0.11 5 1.9 good
Strawberries 1 cup 46.1 0.09 4 1.5 good
Turnip Greens 1 cup 28.8 0.09 4 2.3 good
Miso 1 TBS 34.2 0.08 3 1.8 good
Bok Choy 1 cup 20.4 0.07 3 2.6 good
Leeks 1 cup 32.2 0.07 3 1.6 good
Basil 0.50 cup 4.9 0.07 3 10.8 good
World’s Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84

5 thoughts on “Cooking for your Heart”

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