Diabetes And Heart Healthy Recipes

Must Try

Grilled Chicken Kebabs With Pistachio Gremolata

Diabetes Nutrition : Heart-Healthy Lunch Recipes

Yogurt-marinated chicken stays juicy on the grill, even when you crank the heat to get those gorgeous grill marks. And pistachio, parsley, and lavender gremolata is what will keep you going back for another bite. Just make sure to use low-fat yogurt and reduce the amount of olive oil to suit your dietary regimen if needed.

Oats And Whole Grains

If you have type 2 diabetes, its time to ditch the white bread. Consider purchasing whole-grain bread, pasta, and brown rice instead.

Compared to refined grains, whole grains are higher in fiber. They may help reduce cholesterol, lower your blood pressure, and decrease your overall risk of heart disease.

Oatmeal makes for a great breakfast. If you want to try something new, consider a recipe that includes whole-grain farro, quinoa, or barley.

lower levels of heart disease.

You can simply spread avocado on whole-grain toast and top with olive oil, a bit of salt, and pepper. Or, you can work avocado into many different dishes, like these flavorful turkey patties with avocado.

What Is A Heart

Heart-healthy foods help lower your risk of having heart disease in the future. They do this by reducing your blood pressure, overall cholesterol, LDL cholesterol, triglycerides, and fasting blood sugar.

They may also contain high levels of antioxidants. These protect against oxidative stress and inflammation, which contribute to the development of heart disease.

In general, heart-healthy means:

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Banh Mi Chicken Burger Lettuce Wraps

Enjoy the flavors of a banh mi sandwich without tons of blood-sugar-spiking carbs and unhealthy saturated fats. These burgers from Diabetic Foodie use lettuce wraps in place of bread, and lean proteins like ground chicken or turkey in place of pork.

All those pickled cucumbers, radishes, and carrots also help make this a great meal for people with type 2 diabetes: I love that this recipe piles the vegetables on top, hitting that goal of increasing nonstarchy vegetables at meal time, Poulson says. Top the burgers with thinly sliced jalapeños and a small amount of sriracha mayo . Be sure to use low-sodium soy sauce to whip up the burgers.

Each burger offers 242 calories, 11 g of fat , 11 g of carbs, 2 g of fiber, 11 g of sugar, 23 g of protein, and 561 mg of sodium.

Healthy General Tsos Chicken

Diabetes + Heart

For a healthier version of a popular Chinese takeout dish, try this General Tsos chicken recipe found on the Plated Cravings blog. This homemade version removes the breading and skips the deep frying, both of which make it a healthier option for people with type 2 diabetes, Poulson says.

It starts with a lean protein source and marinades it in a very small amount of cornstarch, salt, and pepper. It then adds a simple stir-fry made of peanut oil, dried chiles, toasted sesame seeds, and chopped scallion. Peanut oil, for one, is a good source of heart-healthy monounsaturated fats, according to the ADA.

Finally, youll pour on a sauce made of ketchup, rice vinegar, hoisin sauce, a touch of brown sugar, and soy sauce .

One-quarter of this recipe packs 207 calories, 10 g of carbs, 12 g of protein, 12 g of fat , and 7 g of sugar. To keep the meal low-carb, serve with a side of sauteed or steamed veggies instead of piling it on a bed of white rice, Poulson says.

Read Also: Low Carb Low Calorie Diet Recipes

More Flavor With Less Fat Sugar And Salt

Try using herbs and spices for flavor instead of salt, butter, lard, or other unhealthy fats. Here are a few ideas to add flavor to your food:

  • Squeeze fresh lemon juice or lime juice on steamed vegetables, broiled fish, rice, salads or pasta.
  • Try a salt-free herbs and spices. Fresh herbs are also a great choice.
  • Onion and garlic add lots of flavor without the bad stuff.
  • Try marinades for meat with healthy plant based oils, herbs and spices.

Seared Chicken With Strawberry Salsa

This sweet and spicy strawberry salsa is the perfect complement to seared chicken breast and a heart-healthy eating plan. Strawberries are packed with a disease-fighting polyphenol called ellagic acid.Polyphenols are a type of very small nutrient that may help reduce inflammation which is a risk factor for heart disease. Eating one cup, or about eight strawberries a day, can help keep weight off and keep blood sugar in your target range both are important for heart health. To learn more about the best fruits to keep your glucose in range, check out Eating Fruit with Diabetes.

Serves: 4

Serving Size: 3 ounces chicken and 1/2 cup salsa

Ingredients:

  • 2 teaspoons canola or corn oil

  • 1/2 teaspoon paprika

  • 1/4 teaspoon ground allspice or cumin

  • 1/4 teaspoon salt

  • 4 boneless, skinless chicken breast halves , all visible fat discarded

Salsa:

  • 1 cup diced hulled strawberries, mango, or peeled peaches

  • 1 medium poblano pepper, seeds and ribs discarded, diced, or 3/4 medium green bell pepper, diced

  • 1/2 cup finely chopped red onion

  • 1/4 cup chopped fresh mint or cilantro

  • 2 tablespoons fresh lemon juice

  • 1 tablespoon sugar

  • 1/8 teaspoon crushed red pepper flakes

Directions:

  • In a small bowl, stir together the paprika, allspice, salt, and pepper. Sprinkle over the smooth side of the chicken. Using your fingertips, gently press the mixture, so it adheres to the chicken. Let stand for 10 minutes.

  • Meanwhile, in a medium bowl, stir together the salsa ingredients.

  • Serve the salsa with the chicken.

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    Whole30 Chicken And Avocado Salad

    The blogger behind North South Blonde, Michelle Nemis, created her Blackened Chicken & Avocado Salad, to change salad’s reputation as sad diet food. “Salads tend to get boring quickly, especially when you are trying to stay on a healthy regime,” she explains to Brit + Co. “I wanted to make something that had big and bold flavors.”

    Ways To Flavor Food That Are Better Than Salt

    Celery Garlic Toast (Diabetic and Healthy Heart Recipe) by Tarla Dalal

    If your doctor has advised you to ease off the salt shaker, you might be wondering why. The answer is sodium, a mineral found mainly in salt. Too much sodium in a persons diet can increase their blood pressure, raising their risk for heart disease, stroke, and kidney disease, says Lori Zanini, RD, CDE, author of Diabetes Cookbook & Meal Plan for the Newly Diagnosed.

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    Slideshow: 7 Grab And Go Foods For The Holidays

    Holidays can be hectic, whether its running from store to store buying gifts, traveling to see family, or dashing from event to event. And being on the go is when temptation and convenience conspire to derail best intentions. With a little planning, these easy, quick, and delicious recipes will help you eat well on the move.

    Eating For Your Heart With Diabetes

    You’re going to want to incorporate smart food choices for both diabetes and heart health in your diet. According to the American Heart Association , that includes controlling your total carb intake and choosing complex carbs over refined carbs .

    You should also eat plenty of fruits and vegetables lean proteins like poultry, tofu and fish and heart-healthy fats found in nuts, seeds, avocados, low-fat dairy and olive oil. Avoid or limit foods that are high in saturated and/or trans fats, such as fried foods, fatty meats and processed foods.

    “It’s really important to get more fiber, especially from non-starchy vegetables,” Heidi Karner, MS, RDN, LDN, at the Joslin Diabetes Center, tells LIVESTRONG.com. Opt for veggies like broccoli, asparagus and cauliflower, according to the American Diabetes Association . Fiber helps with blood sugar control and reduces the risk of heart disease, according to Harvard Health Publishing.

    Although this meal plan involves reducing overall fat intake, Karner advises patients to continue to “include heart-healthy fats like the omega-3 fatty acids in fish” because omega-3s are known to promote heart health, according to the Mayo Clinic. In addition to salmon, fish such as mackerel, herring and sardines are especially high in omega-3s, as are chia and flax seeds and walnuts.

    Read more:Top 10 Healthy Fish to Eat

    Read more:6 Ways to Control Blood Sugar for Healthy Weight Loss

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    Diabetic & Heart Healthy

    Well for anybody who knows me, I love food. I love cooking it, I love eating it, I love sharing it. If you know me you also know that a short time back I had a little heart attack. Nothing to great, heck I drove myself to the doctors office. Yes I know, I should have dialed 911 and all that, but remember I am a respiratory therapist and we make the worst patients. I did have a stress test and all that fun stuff and found out it was due to my having apnea. I also had high cholesterol and high blood pressure. The blood pressure I can blame on the apnea, but the cholesterol not so much. I have tried to change my diet around somewhat now, I dont eat as much of all those good things I make. My portions are smaller and I dont snack as much, but now the whole heart thing is back in my face. NOT me, but my step father. He had a heart attack at work and ended up having a stint put in and bypass surgery. He is doing fine and the doctors said there was no permanent heart muscle damage. That we have to be thankful for. But, and this is a big but, he has to change his diet. Now let me tell you what, if there is a man who loves food more than me, at least the eating part, its him. So I have decided to come up with some recipes that mom can make to help him through all this. I hope these recipes also help anyone else out there with similar issues.

    Click HERE to jump to the full list of HEART HEALTHY recipes that you can go through.

    Substitute Healthier Ingredients In Your Favorite Recipes

    Diabetes &  Heart Healthy Meals For Two

    Regular ground beef | Try 90% lean ground beef or better yet, try lean ground turkey breast.

    Lean ground beef is fewer calories, less saturated fat and less cholesterol.

    Sour cream on tacos or in dips | Try plain yogurt .

    Plain yogurt has fewer calories and less saturated fat.

    Butter or margarine when cooking | Try oils like olive, safflower, and other plant-based oils or reduce how much butter you use.

    These oils have less of the bad fats and more heart-healthy fats.

    Snack foods like crackers, chips, candy or baked goods | Try fruit with plain yogurt, fresh vegetables and hummus, a slice of whole wheat toast and natural peanut butter, or nuts.

    These options have less sodium, less saturated fat and zero trans fat.

    Regular mayonnaise | Try mustard on sandwiches, or try yogurt or a combination of yogurt and less mayonnaise if used in dressing, sauces, and dips.

    These options have fewer calories and more nutrients.

    Bologna, salami or pastrami | Try sliced low-sodium turkey or roast beef. Or better yet, cook fresh chicken or turkey on the weekend and use throughout the week for meals.

    These options have less total fat, less saturated fat and less sodium.

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    Ideas For Heart Healthy And Diabetic Recipes

      20 Ideas for Heart Healthy and Diabetic Recipes

      Exactly how it that for selection? Take a look at these amazing Heart Healthy And Diabetic Recipes as well as let us recognize what you believe. We have some remarkable recipe suggestions for you to try.

      Mediterranean Grilled Salmon Kabobs

      These grilled salmon kabobs from Erhardts Eat are healthy and packed with flavor. They take chunks of omega-3-packed salmon and nonstarchy veggies like zucchini, grape tomatoes, and red onion, and then marinate everything in dried spices, olive oil, and lemons. Add the lean protein and veggies to skewers and cook on the grill for a quick, healthy meal for diabetes.

      One serving offers 316 calories, 20.7 g of fat , 4.3 g of carbs, 30.4 g of protein, 1.2 g of fiber, and 2.2 g of sugar. Optional: Top the kabobs with tzatziki sauce.

      Recommended Reading: New York Times Lasagna Recipe

      Breakfast Foods People With Diabetes Should Eat Regularly

      If you’re watching your blood sugar and carb intake, start your day off with these heart-healthy, diabetes-friendly breakfast foods.

      Breakfast is frequently called the most important meal, as it provides the nutrition and fuel to get your day started off on a high note. After all, when you wake up, you may feel groggy and low in energy. That’s where a nourishing breakfast can prepare you for a productive day.

      An unhealthy breakfast, however, can put you at a disadvantage, depleting you of sustainable energy and leading to a crash afterwards. Those kinds of breakfasts will be higher in refined carbs and sugars, and low in nutrients.

      Plus, if you have diabetes, you need to be even more careful about sugar intake and blood sugar effects, as you want to avoid spikes and keep blood sugar as stable as possible.

      You might know that pastries and bagels are not an ideal, diabetes-friendly breakfast, but even healthy foods that can be beneficial for the average person could be too high in sugar and carbs for people with diabetes. Think: sugary, packaged oatmeals, açai bowls, fruit-filled smoothies, and flavored yogurt, for example.

      “When meal planning for diabetes, it’s important to include a combination of protein, high-fiber carbohydrates, and healthy fats to help balance blood sugar and increase satiety to keep you full all morning,” says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook.

      Grilled Sirloin With Tapenade

      Sprouts and Veggie Salad (Low Calorie, Diabetic & Healthy Heart Recipe) by Tarla Dalal

      You might think red meat is off-limits when trying to maintain a heart-healthy diet. But beef tenderloin is low in saturated fat and cholesterol and meets the American Heart Association criteria for a heart-healthy food. So go ahead and add this grilled sirloin with tapenade to your recipe rotation.

      Serves: 6

      Serving Size: 3oz beef and 1 heaping Tbsp tapenade

      Prep Time: 10 mins

      • 1/4 cup chopped kalamata olives

      • 3 Tbsp chopped pimiento-stuffed green olives

      • 1 Tbsp Dijon mustard

      • 1 Tbsp capers, drained, and chopped

      • 1/2 tsp dried thyme, crumbled

      • 1/2 medium garlic clove, minced

      Directions

    • Lightly spray the grill rack with cooking spray. Preheat the grill on medium high.

    • Lightly spray the beef with cooking spray.

    • In a small bowl, stir together the garlic cloves, thyme, pepper, and salt. Sprinkle over the beef. Using your fingertips, gently press the mixture so it adheres to the beef.

    • Grill the beef, covered, for 10 minutes on each side for medium rare, or until the desired doneness. Transfer to a cutting board. Lightly cover with aluminum foil. Let stand for 5 minutes. Thinly slice the beef diagonally across the grain.

    • Meanwhile, in a separate small bowl, stir together the tapenade ingredients.

    • Serve the beef topped with the tapenade.

    • Per serving: Calories: 180 Total Fat:7g Saturated Fat: 2.5g Cholesterol: 60mg Sodium: 300mg Carbohydrate: 2g Fiber: 1g Protein: 26g

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      Palace So Close To Comeback But West Ham Maintain Top

      A thrilling 3-2 victory at Crystal Palace on Saturday allowed David Moyes’ men to close to just one point of Arsenal, who were beaten late on by runaway leaders Manchester City. Michail Antonio opened the scoring and pulled out a flying celebration which he put down to playing Mortal Kombat,

      The Top 20 Ideas About Diabetic And Heart Healthy Recipes

      The top 20 Ideas About Diabetic and Heart Healthy Recipes

      How it that for range? Take a look at these awesome Diabetic And Heart Healthy Recipes as well as let us recognize what you think. We have some magnificent recipe concepts for you to try.

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      Choose The Right Fatsin Moderation

      Foods like packaged snacks, sweets, baked goods, fried foods, red meat and processed meats like bacon and sausage are high in saturated fat that raises your bad cholesterol.Fresh vegetables, whole grains, and fruit are low in fat and high in vitamins, minerals and dietary fiber that can reduce your risk of heart disease. Nuts, avocados, and plant-based oils provide you with healthy fats. When cooking, pay attention to the amount of oils and butter you add to lower the total calories to help with weight management. Butter is high in saturated fat, so try to cut back on the amount you use.

      Healthy Dinner Recipes For Diabetics

      Diabetic recipes for a Healthy Heart, Diet, Tarladalal.com

      Diabetes-friendly recipes should be just as interesting and tasty as any other type of recipe! There is no reason why we should eat bland and boring food just because we are pancreatically challenged!

      That why I have made this collection of healthy and easy dinner recipes for diabetics!

      All of the recipes are relatively low carb and most of them take less than 30 minutes to make. And they all taste AMAZING!

      People often ask me: What can a person with diabetes eat for dinner? I dont think there is a single right answer to that question, but I have a few guidelines I like to follow:

      • Less than 20 grams of carbs
      • Mostly carbs with a low glycemic index
      • At least 20 grams of protein
      • Some healthy fat

      This should give you a healthy and balanced dinner that wont spike your blood sugar. You can, of course, make changes to these guidelines if you follow a specific diet but this is what I prefer.

      I could eat this Stuffed Chicken Breast every single day! Its super tender, tastes fantastic, and is a healthy meal all by itself. The best part – it only takes 25 minutes to make!

      262 calories – 9 g carbs – 46 g protein -4 g fat

      This low carb zucchini lasagna is a healthy and tasty alternative to normal lasagna. You dont need pasta or a heavy sauce for this delicious lasagna with makes it the perfect healthy dinner.

      244 calories – 13 g carbs – 30 g protein – 8 g fat

      This is a great vegetarian recipe . The spinach rolls are savory, filling, and just a little bit spicy!

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