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Five heart healthy foods

All month long we’ve helped you get heart healthy.

Linda McLean with Weight Watchers stopped by FOX8 Thursday morning to share five foods to keep your heart healthy.

Recipes

1) Almonds: Almonds are a nutrition powerhouse. They contain high levels of vitamin E and many phytochemicals, compounds that may help protect you against cardiovascular disease and even some cancers.

If you’re concerned about over snacking on these delectable treats, bag up individual portion sizes. This way, you’ll get all the health benefits without overindulging in unwanted fats.

2) Sweet Potatoes: Sweet Potatoes are loaded with the antioxidants vitamins C and beta-carotene. Antioxidants help prevent your cells from damage, and may help lower your risk of heart problems and other diseases.

Next time you decide to add a side of potatoes to your dish, swap them out for sweet potatoes. A small sweet potato has only 2 points .You can make them mashed, baked or even oven-fried. Sweet potatoes can fit into a weight loss program- just go easy on the condiments. Here I used light sour cream and a little chipotle in adobo sauce to make a Spicy Chili Lime Sweet Potato .

–Sweet Chili Lime Sweet Potato
In a small bowl, mix together 2 tablespoons light sour cream with 1 teaspoon chipotle in adobo sauce (or to taste) that’s been mashed into a paste; spoon over a small, warm, split baked sweet potato. Garnish with kosher salt and a squeeze of fresh lime juice.

3) Arugula: Arugula is rich in the antioxidants vitamin C and beta-carotene. It’s also a good source of the mineral magnesium which seems to have a positive impact on blood pressure levels.

Instead of using romaine or ice berg when making your favorite salad, swap it out for arugula or mix it to your favorite salad. You’ll get a more intense flavor and you’ll really boost your heart health efforts.

4) Black Beans: Black beans, like most beans, are a very good source of dietary fiber which can help to lower blood cholesterol levels).

One cup of canned black beans will give you almost half of what the USDA has determined as your daily fiber need. But that’s not all: black beans are loaded with protein, folate, magnesium and antioxidants — about 10 times the antioxidants of oranges! Add them to a variety of dishes, including salads, rice dishes or dips.

5) Salmon: Salmon is full of omega-3 fatty acids which may reduce inflammation, can lower cholesterol and may aid in better heart health.

There are also lots of vitamins D and B12 in salmon, as well as lower levels of saturated fat than in beef, pork or certain cuts of chicken.

Honey-Mustard Roasted Salmon

Ingredients:
1 spray(s) cooking spray
1 1/2 pound(s) uncooked wild pink salmon fillet(s), four 6-oz pieces, about 1-inch-thick each*
1/8 tsp table salt, or to taste
1/8 tsp black pepper, coarsely ground, or to taste
1/4 cup(s) Dijon mustard
2 Tbsp honey
1 Tbsp water
1 Tbsp white wine vinegar
1/4 tsp dry mustard
1/4 tsp garlic powder
2 tsp dill, fresh, chopped

Instructions:
Preheat oven to 400ºF. Coat a shallow baking dish with cooking spray.

Season both sides of salmon with salt and pepper; place salmon in prepared baking dish.
In a small bowl, whisk together Dijon mustard, honey, water, vinegar, dry mustard and garlic powder. Remove 2 tablespoons of mustard sauce and brush over salmon fillets. Stir dill into remaining mustard sauce and set aside.

Roast until salmon is fork-tender, about 15 minutes. Serve salmon with reserved mustard sauce spooned over top. Yields about 4 to 5 ounces of salmon and 1 1/2 tablespoons of sauce per serving.