Healthy heart, happy belly

You’ve heard it. You know it: If your cholesterol numbers are within the normal range, keep them that way. And cutting back on processed food is a good way to start.

Lowering your cholesterol is about so much more than avoiding certain foods. Adding heart-healthy foods to your diet can lower your cholesterol, too.

Here’s why: Even if you feel fine, high cholesterol numbers are a reason to take pause. That’s because many cardiac events, like heart attack and stroke, don’t happen with advance warning. The good news is that preventive care now can help your heart stay healthy for the long term. And one key element of cardiac preventive care is managing your cholesterol. You can begin with the heart-healthy foods below and the recipes on the next page.

Heart-healthy foods and prep tips

Chicken and turkey (white meat): Remove the skin before eating

Salmon, trout, and herring: Bake, broil, or grill

Fresh veggies, like cauliflower, zucchini, and green beans: Season with herbs and spices

Apples and bananas: Puree and use and an oil replacement when you bake

Whole-grain bread: Toast it and crush it to use as bread crumbs

3 ways to keep your cholesterol in check

1. Know your family history. Do a family audit, and pay attention to family members who might have had heart attacks under the age of 50. This could be a sign that there is a genetic component to heart disease in your family.
2. Monitor your numbers. Because you can’t “feel” whether your cholesterol is high or low, regular screening is the only way to know your levels.
3. Try to quit smoking. Smoking can lower HDL, raise triglycerides, and increase plaque buildup, all of which contribute to heart disease. If you do smoke (tobacco or marijuana), talk to your provider for help with breaking the habit.

It’s not too late to book your annual wellness visit (AWV) at no cost

Visit your PCP to create a care plan that’s right for you! When calling, let them know you are

scheduling an AWV. Need help scheduling? Call our Member Help Team for assistance.

 

Salsa rice and beans

Serves 4 | Time: 20 min

This is a great back-pocket recipe to have on hand for weekdays.

Enjoy as is, or serve in tacos, burritos, or enchiladas.

Ingredients:

1 cup long-grain brown rice

1 (15 oz.) can dark red kidney beans, drained and rinsed

¾ cup prepared salsa

1 ½ cups low-sodium vegetable broth

Optional for garnish: finely chopped fresh cilantro or parsley

Directions:

1. Combine rice, beans, salsa, and broth in a 3- to 4-quart saucepan; bring mixture to a boil.
2. Cover, reduce heat to low, and gently simmer for 15 minutes. Remove lid and fluff with a fork. Serve with extra salsa and chopped herbs, if desired. 

NUTRITION INFORMATION

SERVING SIZE: 1 ¼ cups

Calories 280; Fat 0 g; Sat Fat 0 g; Carb 59 g; Fiber 7 g; Sugar 5 g; Protein 10 g; Sodium
530 mg; Potassium 420 mg; Vit C 0% DV; Calcium 5% DV; Iron 20% DV

Mix things up by adding some chicken or a fried egg to the rice and beans recipe.

Butternut squash coconut curry

Serves 4 | Time: 30 min

This vibrant vegetarian curry is filled with anti-inflammatory spices and immune-boosting butternut squash.

Ingredients:

1 Tbsp. extra-virgin olive oil

1 cup finely chopped yellow onion

1 lb. peeled and cubed butternut squash

2 Tbsp. Thai red curry paste

2 tsp. ground turmeric

1 tsp. ground ginger

1 tsp. minced fresh garlic

1 (13.5 oz.) can light coconut milk

½ cup low-sodium vegetable broth (or water)

½ tsp. kosher salt

Pinch of black pepper

1 Tbsp. fresh lime juice

2 Tbsp. finely chopped fresh cilantro

2 cups cooked brown rice for serving

Optional for serving: a spoonful of plain Greek yogurt

Directions:

1. Heat oil in a large skillet over medium. Add onion; cook 5 to 6 minutes, until soft. Add butternut squash and sauté for 5 minutes, stirring occasionally. Add curry paste, turmeric, ginger, and garlic; stir to coat squash in spices. Cook for 2 minutes, until the spices are aromatic.
2. Add coconut milk, broth, salt, and pepper; stir to combine. Increase heat and bring mixture to a simmer. Cover, reduce heat to low, and gently simmer for 15 to 18 minutes, until the squash is tender. Remove lid and stir in lime juice and cilantro.
3. Divide rice evenly into four bowls, and spoon curry over top. Add a spoonful of yogurt and additional fresh herbs, if desired. Serve with warm pita or naan bread and a scoop of yogurt for extra richness.

NUTRITION INFORMATION

SERVING SIZE: 1 cup curry with ½ cup rice

Calories 280; Fat 10 g; Sat Fat 6.5 g; Carb 43 g; Fiber 6 g; Sugar 7 g; Protein 4 g; Sodium 600 mg; Potassium 669 mg; Vit C 63% DV; Calcium 9% DV; Iron 12% DV