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Leah Kaiser.
The Heart Healthy Pantry
Julie Kennel, PhD, RD, CSSD, LD
Program Director, Dietetic Internship
Department of Human Nutrition
OSU Extension
Learning Objectives
• Describe a heart healthy
food plan.
• Identify foods to stock in
the pantry to support a
heart healthy food plan.
• Outline recipes of heart
healthy dishes that can be
assembled in 15 minutes
or less.
Heart Healthy Plan
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Whole grains
Low-fat dairy
Vegetables
Fruits
Lean protein
Oils, nuts, seeds
Heart Healthy Nutrients
• Fiber
• Potassium
• Magnesium
• Calcium
• Phytonutrients
• Omega-3 fats
Challenges: keeping sodium, and
saturated and trans fat within limits
Go-to Whole Grains
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Oatmeal
Brown rice and whole grain pasta
Quinoa
Whole grain cereals
Low-fat popcorn
Whole grain bread
Whole grain tortillas
Low-fat granola
Kick to the curb: High sugar, low fiber breakfast cereals and cereal bars
Go-to Low-fat dairy
• Low-fat yogurt and cheeses (refrig)
• UHT treated milk and soymilk
• Fat-free evaporated milk
– Use in place of cream or full fat milks
• Macaroni and cheese
• Mashed potatoes
• Casseroles and soups
Go-to Vegetables & Fruit
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Dried blueberries, cranberries, and raisins
Sweet potatoes
Roasted red peppers
Winter squash and pumpkin
Vegetable soups/broths
Tomatoes
Canned fruit (packed in juice)
Dried mushrooms
Kick to the curb: banana chips, fruit roll ups
Go-to Pantry Proteins
• Canned fish
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Salmon
Tuna
Trout
Sardines
• Canned or dried beans and lentils
• Canned chicken, low-fat
Go-to Oils, Nuts, Seeds
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Peanut butter
A little goes a long way!
Flaxseed, ground
Almonds and walnuts
Olive, Canola, and Safflower Oils
Cooking spray
Kick to the curb: Chips, cookies, and crackers
A few additional items…
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Red wine
Dark chocolate
Tea
Balsamic vinegar
Dried herbs and spices
Low-fat cream of mushroom and
chicken soups
Power Breakfasts
Reinvent your oatmeal Banana Wrap
Add 2-3 of the following:
- Dried fruit
- Sliced almonds
- Chopped walnuts
- Flaxseed
- Peanut butter
- Applesauce (no sugar added)
Prep time: 5 min
Ready in: 5 min
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1 six in. whole grain tortilla
1 banana
2 T. peanut butter
Touch of honey
2 T. raisins (optional)
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Lay tortilla flat. Spread peanut butter
and honey on tortilla. Place banana in
the middle and sprinkle in the raisins.
Wrap, and serve.
Prep time: 5 min
Ready in: 5 min
Refueling at Lunch
Salmon Pasta Salad
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4 oz whole grain rigatoni, cooked and drained
1 c. canned salmon
1 c. cherry tomatoes, quartered
1/2 small red onion, sliced
1-2 marinated artichoke hearts
1/4 cup olive or canola oil
1/4 cup lemon juice
1 teaspoons dill weed
Prep time: 15 min
1 garlic clove, minced
Ready in: 15 min
Salt and pepper
In a large bowl, toss the first 5 ingredients. For dressing, combine the oil, lemon or lime
juice, dill, garlic, salt and pepper; mix well. Pour over pasta. Cover and chill.
Recipe courtesy of Allrecipes.com on 1/12
Quick Dinner Options
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Chicken Enchiladas
Red beans and rice
Spaghetti squash marinara
Crockpot lentil stew
Salmon burgers
Chili topped baked potatoes
What are your ideas?
The Heart Healthy Pantry
• Have a variety of whole grains stocked to form the
base of your meal
• Build on the base with vegetables and fruits and
lean proteins
• For baking, whole-wheat flour or spelt flour can
often be substituted in for white flour. Cornmeal is
a great option for muffins, pancakes, etc.
• Portion sizes are still important
More Information
• Heart Healthy Recipes, Food Network
http://www.foodnetwork.com/healthy-eating/favorite-heart-healthy-recipes/pictures/index.html
• 20 Cheap Heart Healthy Dinners
http://www.hearthealthyonline.com/healthy-recipes/main-dish-recipes/cheap-dinner-ideas_ss1.html
• Stocking a Heart Healthy Kitchen
http://my.clevelandclinic.org/healthy_living/nutrition/hic_stocking_a_heart-healthy_kitchen.aspx
• Eat for a Healthy Heart, OSU Extension Chow Line
http://extension.osu.edu/news-releases/archives/2010/february/chow-line-eat-for-a-healthy-heart
• Modifying a Recipe to be Healthier
http://ohioline.osu.edu/hyg-fact/5000/pdf/5543.pdf
• American Heart Association
Enroll with a Health
Coach NOW!
(614)292-4700