Heart healthy meal planning

[Anonymous]

DUe to medical diagnosis for DH, we need to start implementing a strict low-fat/heart healthy diet. I know about DASH and the Mediterranean diet, and understand in theory we are looking at lots of fruit, veggies, whole grain, and minimal red meat, dairy, etc, but need recs for recipes/menus/meal plans so we are eating more than just grilled chicken and steamed broccoli, which is the hell DH envisions. I need to show him that food can still be flavorful and adventurous. He loves to try new food, but generally to him that means things like pâtés, cheeses, cured meats, etc...the stuff that contributed to the current health problem in the first place and are definitely off the table now. Getting him to try something like quinoa is a whole other battle...I could use some tried and true ideas that have worked for other similarly stubborn men. Thanks!

[Anonymous]

How about Vegetarian chili? Beans are super great for the heart! You can find or create your own recipe, but this simple recipe is what I like.

I usually saute freshly minced garlic in some olive oil. Then kidney & cannelini beans, green bell pepper, and chili or taco seasoning (low sodium, no sugar added). That's pretty much it.

Serve with a scoop of non or lowfat greek yogurt, and Veggie flax seed tortilla chips (from Trader Joe's)

Making filling salads (also add beans or chickpeas which fill you up), with greens, beets, avocado, and other salad-like veggies. Balsamic & olive oil dressing. Maybe mixed with a little red wine. You can experiment and try and make your own dressings at home - try adding things like mustard, horseraddish, hummus, garlic, etc to add flavors.

[Anonymous]

I am such a similarly stubborn man. Get "Enter the Zone," by Barry Sears. It's an eye-opener. It provides a lot of flexibility in creating healthy meals and eating the variety you like, while avoiding fatty red meats, dairy fats, etc. It has a bunch of recipes in the back, and there are follow-on "Zone-friendly" cookbooks.

Don't get sucked into thinking "low fat" = "no fat." Mono-unsaturated fats are heart-healthy in moderation and an important part of a satisfying diet. Olive oil, avocados, and almonds are 3 of them. Fatty fish (salmon, mackerel, sardines) are also good. It's the fatty red meat and dairy fats you've got to avoid. Occasional lean red meat in moderate portions is permissible.

The Zone was pretty controversial when it came out in the 90s, but an awful lot of nutrition info since has gone that way (the importance of protein, avoiding starchy carbs, loading up on fruits and veggies, etc.). Moreover, you don't have to actually follow the Zone if you don't want to; even if you don't it's still a good source of healthy recipe ideas that emphasize veggies and avoid the bad fats.