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Heart Smart Diet with Michigan Apples

A heart-healthy diet starts with putting the right foods into your shopping cart – those items that lower cholesterol and help keep your blood pressure in check. Some of the essential foods to stock your kitchen and pantry with are plenty of fruits and vegetables, whole and enriched grain foods, low-fat/fat-free dairy or dairy alternatives, fish/seafood, lean meats/poultry, and beans.

Take a look at your plate to make sure half is filled with colorful fruits and veggies. Whether fresh, canned (low/no sodium), dried, or frozen (no sauces), they are a great source of fiber, vitamins, minerals, and antioxidants and have been linked to lowering your risk for heart disease.

Apples: A Heart-Healthy Choice

Apples, for example, have a polished reputation as a heart-healthy food. They are naturally fat-free and provide an excellent source of fiber, both soluble and insoluble types. In a 2012 study conducted by The Ohio State University, the daily consumption of apples was associated with reduced levels of low-density lipoprotein (LDL), also known as “bad” cholesterol. Their research showed that middle-aged adults who consumed one apple a day for four weeks lowered their levels of LDL cholesterol by 40%! Other studies found that eating apples daily helps protect against cardiovascular disease and cancer.

Apples are rich in pectin, a soluble fiber, which blocks cholesterol absorption in the gut and encourages the body to use, rather than store this waxy substance. In addition, apple peels are packed with polyphenols. These antioxidants prevent cellular damage from harmful molecules called free radicals. As far as how much to eat, just follow the apple-a-day saying, and if you eat two a day, it might be even better! Since most individuals like apples, this is delicious, doable advice for a heart-healthy diet.

Sample Heart Smart Meal Recipes to Get You Started

Breakfast:

• Oatmeal topped with chopped Michigan Apples, walnuts & cinnamon
• Light yogurt
• Clementine

Lunch:

• Chicken, Apple Salad 
  

Makes 4 servings

Recipe from Eatingwell.com

INGREDIENTS:

• • ⅓ cup low-fat mayonnaise
  • ⅓ cup nonfat or low-fat plain yogurt
  • 2 teaspoons lemon juice
  • 3 cups chopped cooked chicken breast
  • 2 small red Michigan Apples, diced*
  • 1 cup halved red or green grapes
  • 1 cup sliced celery
  • ½ cup chopped walnuts, toasted if desired, divided

DIRECTIONS:

1. 1. Whisk mayonnaise, yogurt, and lemon juice in a large bowl.
   2. Add chicken, apples, grapes, celery, and ¼ cup walnuts.
   3. Stir well.
   4. Serve topped with remaining walnuts.

Nutrition facts per serving: 356 Calories; 16g Fat; 23g Carbohydrate; 3g Fiber; 275mg Sodium; 31g Protein; 537mg potassium

Dinner:

• Pork tenderloin
• Baked potato
• Asparagus

Dessert:

• Michigan Apple Crisp

Makes 6 servings

INGREDIENTS:

• • ¾ cup old-fashioned oats
  • ¼ cup white whole wheat flour
  • 1 teaspoon ground cinnamon
  • 1/3 cup brown sugar
  • 2 tablespoons unsalted butter, melted

FILLING:

• • 6 cups Michigan Apples, sliced
  • 2 tablespoons white whole wheat flour
  • 2 teaspoons ground cinnamon
  • ⅛ teaspoon ground nutmeg

DIRECTIONS:

1. 1. Preheat the oven to 350°F, and coat an 8” square pan with nonstick cooking spray.
   2. To prepare the streusel topping, whisk together the oats, flour, cinnamon, and sugar in a small bowl. Add the melted butter. Stir until fully incorporated.
   3. To prepare the filling, toss the apples with the flour, cinnamon, and nutmeg in a large bowl until completely coated.
   4. Transfer the filling to the prepared pan, and gently press down with a spatula. Sprinkle evenly with the topping. Bake at 350°F for 50-60 minutes or until the apples are fork-tender. May serve warm or cold.

Nutrition facts per serving: 200 Calories; 4.5g Fat; 38g Carbohydrate; 4.5g Fiber; 7mg Sodium; 3g Protein

For guidance on which Michigan Apples are best for eating and baking, check out this helpful usage chart.