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Mouth Healthy Eating

Recipes and Tips to Keep Your Heart Healthy

By Brandon Bolton, RDN | Nutrition Educator

February is American Heart Month, so let’s raise awareness and support for heart health in the fight against heart disease!

According to the American Heart Association, heart disease is the number one killer in the United States, and it is the leading cause of death worldwide. There are many risk factors that impact your chances of having heart disease. The National Heart, Lung and Blood Institute states that preventing heart disease starts with knowing what your risk factors are and what you can do to lower them.

Some risk factors for heart disease include:

  • high blood pressure
  • high blood cholesterol
  • obesity
  • diabetes
  • smoking
  • lack of physical activity
  • unhealthy eating behaviors

Heart Healthy Eating Habits

You can reduce your risk of heart disease by maintaining a heart healthy diet. Here are some guidelines to get you started:

  • Eat a balance of whole grains, fruits and vegetables, and lean protein sources
  • Try to have at least half of your grain intake come from whole grains such as 100% whole wheat bread, oatmeal, brown rice, and quinoa
  • Aim for 1 to 2 cups of fruit daily
  • Aim for 1 to 3 cups of vegetables daily
  • Choose fat-free or low-fat dairy products when having milk, cheese, or yogurt

If your menu needs a pick-me-up or you’re looking for some heart healthy recipes to get you started, try these yummy options which are brand new to NOAH’s recipe collection:

Peaches N’ Cream Overnight Oats

This yummy breakfast tastes great and includes plenty of fruit, dairy and fiber to get your day off to the right start. It’s super easy to whip up before bedtime and ready to enjoy the next morning. Swap out the peaches for seasonal fruit and enjoy a variety of flavors throughout the year.

Mediterranean Lentil Salad

This salad packs a punch when it comes to heart health. Lentils are high in potassium which counters the bad effects of salt and lowers blood pressure. Bonus, just 1/2 cup of lentils contains almost one-third of the recommended daily fiber intake.

Jackfruit “BBQ” Sandwiches

Grab some extra napkins because this sandwich is dripping with classic barbecue flavor. While jackfruit can be used as an alternative source of protein, it only contains about three grams of protein per serving so you may want to add some beans to your plate for a well-rounded meal. Since cholesterol is only found in foods that come from animals, switching to a plant-based protein meal one night a week is a great way to lower total cholesterol intake.

For even more tasty menu options, check out our full library of nutritious recipes.

Celebrate a Healthier Season with NOAH Holiday Recipes

The holiday season is filled with traditions and memories. Sometimes these are traditions shared throughout our family for generations, are new traditions we make with friends and family, or are something unique to the place where we live. But so often, that tradition involves something festive to eat or drink. The season and memories are intertwined with holiday recipes that bring the season to life.

However, to really make the holidays memorable, they should include everyone. If you, a family member, friend, or guest is living with diabetes, heart disease, food allergies or sensitives, or another chronic condition managed with diet, NOAH has some great recipes.

NOAH’s Registered Dietitian Nutritionists are thrilled to share some of their favorite holiday recipes for meals, treats, and snacks with everyone in a way that is healthy for all your friends and family to enjoy. So enjoy everything from sharable appetizers that pack a flavorful punch (without the calories), vegetarian versions of classic main dishes, or show-stopping drinks and desserts that bring the festive feel to a new level.

You can download the NOAH Holiday Cookbook to enjoy these new holiday recipes or reimagined, healthier versions of classics!

Click here to go get your NOAH Holiday Cookbook today. Then, you can enjoy these holiday meals and the flavors and tastes of the season in a deliciously healthy way.

Celebrate Soup Month with these Five Favorites

Winter weather calls for soup! There is nothing better on a cold night than a big bowl of homemade soup for dinner. That’s probably why January is National Soup Month!

When it comes to soup, there are so many options. It can be vegetarian or meat-based, it can be spicy or mellow, it can even be hot or cold. We have gathered our most popular soup recipes from the NOAH Registered Dietitian Nutritionist team to celebrate National Soup Month.

Here are our top five soup recipes – all full of healthy ingredients – to get you through the cold(ish) nights here in Arizona’s winter months.

NOAH Top Five Soup Recipes

  1. Roasted Butternut Squash, Apple and Sage Soup

This cozy soup recipe definitely gives fall feelings any time of year. This recipe is a great one to prep ahead of time – chopping squash and apples – and making plenty for leftovers. Full recipe here.

  • Vegetarian Lentil Tortilla Soup

Made in the slow cooker, this easy and flavorful soup is filled with healthy lentils and other veggies. It is packed with fiber and protein to keep you full. Full recipe here.

  • Tortellini Soup with Turkey and Kale

This creamy tortellini soup is easy to prepare – just a few ingredients – and ready in about 30 minutes. Full recipe here.

  • Tuscan White Bean Soup

Filled with vegetables and herbs, this soup will fill you up. We highly recommend enjoying this with some whole wheat bread on the side. Full recipe here.

  • Hearty Winter Minestrone Soup

The combination of pasta, vegetables, and flavorful broth, this minestrone soup is a favorite for every crowd. Full recipe here.

If you enjoy these easy and healthy recipes, be sure to check out our recipe page for more delicious recipes from our Nutrition Services team.  

The NOAH Holiday Cookbook is Here!

We all celebrate the holiday season in different ways. But many of the traditions passed down from generation to generation, or new and exciting ways we celebrate the season include something memorable to eat or drink.

Not everyone can enjoy all the seasonal favorites if they are living with diabetes, high cholesterol, heart disease, or another chronic condition partially managed by a healthy diet.

That’s why NOAH’s Registered Dietitian Nutritionists are thrilled to share some of their favorite holiday meals, treats, and snacks with everyone in a way that is healthy for all your friends and family to enjoy.

You can download the NOAH Holiday Cookbook to enjoy these new recipes!

Click here to go get your NOAH Holiday Cookbook today. Then, you can enjoy these holiday meals and the flavors and tastes of the season in a deliciously healthy way.