Download all of the Heart Healthy Recipes from the Department of Food & Nutrition







Information for a Healthy Heart Lifestyle 


I need meal ideas because my family refuses to eat the non- fat, plain foods I try to prepare (and I even get bored of them).


Just because you need to eat healthy does not mean the food needs to be tasteless! It also does not mean that you need to eat completely non-fat! If you cook with certain heart healthy unsaturated fats, such as olive, canola, safflower, soy, corn oils or soft margarine this will not undermine your efforts in trying to eat healthfully. You can also use all sorts of herbs and spices to maintain a flavor that your family will enjoy.

Besides white meat chicken and fish, but you could also use lean cuts of beef, veal, pork or lamb for variety.

Try to also enhance variety of the meal with using various types of appealing accompaniments, such as brightly colored vegetables, texture enticing whole grains and aromatic spices. Your family might enjoy this renewed fashion of eating and have no need to ask for alternative meals.

Some ideas of meals include:

Chicken or veal cutlets prepared with various light sauces, like marsala wine, lemon, tomato, or reduced fat and sodium soups

Meatballs made with lean ground meat, ground turkey breast and served with brown rice, pasta , couscous or another interesting grain/starch

Homemade chili, prepared with lean ground meat, beans and assorted veggies and served with rice, tacos or soft tortillas

Filet of fish stuffed with chopped spinach and other assorted vegetables




Information for a Healthy Heart Lifestyle from the Department of Food & Nutrition

I get so hungry at night. But I heard on my plan I shouldn’t eat any snacks. What should I do?




There is nothing wrong with snacking!  By eating on a regular basis in the form of meals and snacks, this helps keep your energy level up to be at your best throughout the day.  Snacking will also help to keep you satisfied, so you won’t feel “deprived” and tempted to eat more at meal times.  Here are some healthy snacks that you can fit into your heart healthy plan:

• Fruit (fresh or canned) 
• Muffins or cereal bars
• Graham crackers or matzoh with peanut butter
• Veggies and low fat dip 
• Cereal and fat free or low fat milk
• Popcorn (unsalted) 
• Fat-free or Low fat yogurt
• Rice cake with jelly
• Pita bread with hummous
• Frozen fruit or juice bars
• Nuts and dried fruit
• Mini bagels with low fat cheese

Click here for our Heart Healthy Recipe of the Week!



Information for a Healthy Heart Lifestyle from the Department of Food & Nutrition

I’m supposed to eat “heart healthy”, but I dine out several times weekly; is it possible for me to choose appropriately?



Many restaurants today try to be consumer friendly and are more sensitive to your special needs. But a 

restaurant will only be able to accommodate a person if the personnel is made aware of what these special needs are! It is very important to feel comfortable to speak with the staff about the particular foods you would like to have and the fashion in which it needs to be prepared. They want you to be a satisfied customer! It is also in your best interest to be aware of the particular terms that indicate how a food is prepared:

Higher fat choices to limit/avoid if prepared in this fashion: “creamed”,” alfredo”, “crispy”,”fried”,”sautéed”, “au gratin”,”breaded”, “cheesey”, “smothered”, in a” vodka” or” pink sauce”

Lower fat choices that would be preferred if prepared in this fashion:“grilled”, “baked”, “roasted”, “broiled”, “poached”, “au jus”, “steamed”, “stir fried”, “garden fresh”, in a “broth based sauce” (though need to watch out for the sodium)

Click here for our Heart Healthy Recipe of the Week!


dr_holding_heart_307342241Are you at risk for heart disease?

If you aren't sure, or even if you think you know, then we highly encourage you to utilize our Heart Risk Disease Health Risk Assessment. Awareness of your health is half the battle - you can take this simple online quiz it by visitng:  






Find out more about these heart healthy guidelines by visiting American Heart Association. 



Did you know?Heart_Risk_Calculator-cover

• Heart disease includes stroke and cardiovascular diseases
• 1 in every 4 deaths are caused by heart disease
• In the United States a heart attack occurs every 34 seconds
• Heart disease is the #1 killer of women
• Symptoms of a heart attack can be different for women
     * 90% of women have one or more risk factors for heart disease
     * Fewer women than men survive their first heart attack
• Only 27% of people who have had a heart attack are aware of all the
major symptoms of cardiac arrest
• 47% of  Americans have at least one risk factor for heart disease


BUT, Up to 82% of heart disease cases are preventable...



Information for a Healthy Heart Lifestyle from the Department of Food & Nutrition

I was told that I need to follow a low saturated fat, low cholesterol diet. I don’t know where to begin!



Following a heart healthy meal plan does not have to be a challenge. The main things you need to concentrate on are: 

• Make certain you eat a variety of foods each day
• Select lean cuts protein sources, such as skinless poultry, fish and the loin cuts of red meat, pork and lamb
• Keep  overall protein portions to 6-8 oz. cooked weight per day
• Incorporate whole grains, ample fruits and vegetables in your meal plan
• Use low fat dairy products
• Use unsaturated fats, like vegetable oils (such as soy, safflower, corn, olive, canola, peanut oils, soft tub margarines when cooking or adding to food)

There are several resources available for information. Several hospitals have outpatient nutrition programs available ; local chapters of the American Heart Association, Women’s Heart Foundation or other national organizations dedicated to educate the public about Heart disease might have info; on the internet, there are also websites of reputable organizations which provide info, or one could go to the library for books on the subject.

Click here for our Heart Healthy Recipe of the Week!



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