American Heart Month and Heart-Healthy Three Bean Turkey Chili
By: Jennifer Anthony, RD, LD
February is American Heart Month and according to the American Heart Association, heart disease is still the number one killer among Americans. Here are 10 tips for preventing heart disease or managing it:
- Know your family history. Does heart disease run in your family? If so, your risk for heart disease is higher.
- Have your cholesterol and blood pressure checked at your regular practitioner’s office or at a health fair so you know “your heart healthy numbers.”
- Have your blood glucose and HgbA1c checked. If you have a family history of insulin resistance or type 2 diabetes or have been diagnosed with these conditions, this may increase your risk for heart disease and stroke.
- Take your medication as prescribed by your practitioner and pharmacist.
- Maintain a healthy weight. Consult a Registered Dietitian if you are struggling with your weight or need guidance for healthy approaches for weight loss.
- Be active and participate in at least 30 minutes of physical activity most days of the week. Move more by using the stairs instead of the elevator, park further away from your car, and take a walk outside or at the gym at a moderate pace that gets your heart rate up. You may also use a treadmill or stationary bike, or swim. Choose physical activities that you enjoy.
- Reduce your salt intake by not using the salt shaker in cooking or at meal times, eating lower sodium foods, and eating out less often. Be creative with your cooking by trying different types of herbs and seasonings to flavor your food instead of salt.
- Have a colorful diet that includes a variety of fruits and vegetables that provide vitamins, nutrients, antioxidants, and fiber.
- Read your nutrition labels and look for products lower in sodium and saturated fat. Other ways to reduce saturated fat include choosing leaner cuts of meat, 1% or skim milk, removing the skin from poultry, avoiding fried foods, and choosing to grill or bake foods.
- Include heart healthy foods in your diet more often like a variety of fruits and vegetables, olive oil, fatty fish like salmon, nuts and seeds, and whole grains.
During the colder months, many people crave warm foods like soups, stews, and chilis. Here is a heart-healthy recipe, Three Bean Turkey Chili from Runner’s World Magazine. This meal is low in sodium and fat and higher in fiber and flavor. It’s sure to leave you feeling satiated and satisfied. Not only is it delicious, but it also smells amazing while cooking due to an anti-inflammatory ingredient, cinnamon.
For more information about heart disease and heart attack and stroke warning signs, please visit the American Heart Association at heart.org.
Heart-Healthy Three Bean Turkey Chili
Yield: 10 serving
1 tablespoon extra-virgin olive oil
1 small onion, chopped
20 oz. pkg ground turkey, 99% fat-free
1 can (14.5 ounces) no salt added diced tomatoes
1 can (14.5 ounces) low-sodium chicken broth
1 can (15 ounces) low-sodium black beans
1 can (15 ounces) low-sodium kidney beans
1 can (15 ounces) low-sodium chick peas (garbanzo beans)
½ jalapeno pepper, chopped
¼ teaspoon ground cumin
1 teaspoon cinnamon
1 teaspoon black pepper
1 teaspoon cayenne pepper
¼ teaspoon table salt (optional)
In a large pot, heat the oil on med-low. Add the onion and sauté until soft (3 – 5 minutes). Add the turkey and brown it, using the back of a spoon to break it up (about 5 minutes). Add the remaining ingredients. Stir and bring to a boil, then reduce the heat and simmer for 20 minutes.
Nutrition information per 1 cup serving:
221 calories; 3.1 grams fat (0.4 grams saturated, 1.3 grams monounsaturated); 65 mg cholesterol; 27 grams carbohydrates; 6.3 grams fiber; 23 grams protein; 160 grams sodium (218 grams with ¼ teaspoon salt used); 525 mg potassium