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Heart

What You Need to Eat to Be Heart-Healthy

Written on May 13, 2013 at 9:28 am , by

Boost heart health by indulging in seafood? You don’t have to tell us twice! (Photo courtesy of the National Fisheries Institute)

According to a recent statement made by the American Heart Association, heart failure costs are expected to more than double by 2030, potentially costing Americans a whopping $244 per year! Time is tickin’ to beat the rising heart disease incidence—the leading cause of death in women. Insert omega-3 fatty acids, which has proven study after study to reduce the risks. Opt for food sources of supplements, says New York University adjunct nutrition professor and FITNESS Advisory Board member Lisa Young, Ph.D., R.D. It’s as easy peasy (and affordable) as cracking open a can of tuna—just two servings of seafood a week! Now isn’t that just fin-tastic?

Jazz up the versatile canned good with your favorite spices, Dr. Young suggests, and fold it into a cold pasta salad, wrap or form into burgers. Another great idea? Tasty crostinis made with thin baguette slices, fresh rosemary and Kalamata olives. No more fishing for heart health excuses. Here’s a quick and easy recipe that pairs perfectly with a glass of white for a summer soiree app. Your friends and heart will thank you later.

White Bean and Tuna Crostini
(Recipe courtesy of Melissa d’Arabian)
Makes 4 servings

  • 10 thin baguette slices
  • 4 tablespoons extra-virgin olive oil, divided
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 teaspoons minced garlic
  • 1 teaspoon rosemary, finely chopped
  • 1/8 cup dry white wine
  • 1 15-ounce can white kidney beans, drained
  • 1 5-ounce can chunk-light tuna packed in water, drained and flaked
  • 1/3 cup finely chopped red onion
  • 1/4 cup finely chopped pitted Kalamata olives
  • 1/2 cup minced fresh parsley leaves
  • 1 tablespoon red wine vinegar

Directions: Preheat oven to 350° F. Arrange baguette slices in single layer on baking sheet; brush slices with 3 tablespoons olive oil. Bake until bread is crisp and golden, about 15 minutes. Set aside. In a preheated skillet, cook onion, garlic, rosemary, and salt and pepper to taste in the oil over moderately low heat, stirring, until the onion is softened. Add the wine and simmer the mixture until the wine is reduced by half. In a food processor, purée the beans and the onion mixture and salt and pepper to taste, transfer the mixture to a bowl and chill it, covered, until it is cool. In a small bowl, toss together tuna, onion, olives, parsley, vinegar, and salt and pepper to taste.Spread bean puree among baguette slices and top with tuna salad. Garnish each with 1 small rosemary sprig.

For more recipe ideas and information on heart healthy fish, visit getrealaboutseafood.com.