Nourish Your Heart with Smart Food Choices

Your body has almost 75 trillion cells, and each one depends on your heart to pump blood every second. That’s why caring for your heart is so important.

Exercise and weight control are key, but what you eat matters just as much. In fact, a heart-healthy diet can lower your risk of heart disease or stroke by up to 80%. With the right foods, you can also help prevent or manage existing heart conditions.

Here are two heart-friendly foods and simple recipes to get you started:

Soy: A Plant-Based Protein Powerhouse

Soy is the only plant-based protein that contains all the essential amino acids your body needs. It is naturally:

• High in healthy polyunsaturated fats

• Low in saturated fats

• Completely cholesterol-free

Soy may improve the flexibility of your blood vessels and help lower LDL (“bad”) cholesterol. A compound in soy called lunasin reduces cholesterol production in the liver and clears LDL from the bloodstream.

Eating about 25 grams of soy protein daily can help reduce the risk of heart disease. Try swapping soy for meat proteins in some of your meals.

Recipe: Tofu Salad

Ingredients

• 450 g soft bean curd

• 1 slice ginger, minced

• 1 clove garlic, minced

• 1 green onion, sliced

• 1 tbsp dried shrimp, soaked and chopped

• ½ tsp cornstarch, dissolved in 1 tsp water

Sauce

• ⅓ cup soup stock or water

• 1 tbsp cooking oil

• 2 tbsp reduced-sodium soy sauce

• 1 tbsp rice vinegar

• 1 tbsp sesame oil

• 2 tsp XO sauce (optional)

• 1 tsp chili garlic sauce

• Dash of sugar

Method

1. Drain and cut bean curd into 1-inch pieces. Place on a serving plate.

2. Mix sauce ingredients in a bowl; set aside.

3. Heat oil in a wok over high heat. Stir-fry ginger, garlic, green onion, and dried shrimp until fragrant.

4. Add sauce and bring to a simmer. Stir in cornstarch mixture until sauce thickens.

5. Pour over tofu and serve warm.

Fish: Omega-3 for Heart Protection

Fatty fish like salmon, tuna, mackerel, and sardines are packed with omega-3 fatty acids, as well as antioxidants such as astaxanthin and selenium. These nutrients protect the heart from oxidative stress and slow cellular damage — especially important since heart cells regenerate more slowly than other cells in the body.

👉 Aim for two servings of oily fish per week to lower your risk of heart disease.

Recipe: Mushrooms and Fish in Savory Broth

Ingredients

• 4 oz firm white fish fillet, sliced

• 2½ cups soup stock

• 2 slices ginger, crushed

• 2 shiitake mushrooms, sliced

• ¼ cup straw mushrooms

• 2 tbsp wolfberries, soaked

• 2 tbsp Shaoxing wine

• 1½ tbsp enoki mushrooms

• 1 green onion, cut into 1½-inch pieces

• Salt, white pepper, and sesame oil to taste

Marinade

• 1 tsp soy sauce

• ½ tsp cornstarch

• ¼ tsp salt

• Dash of white pepper

Method

1. Marinate fish in soy sauce, cornstarch, salt, and pepper for 10 minutes.

2. Bring soup stock to a boil. Add ginger, shiitake, straw mushrooms, wolfberries, and wine. Cook for 2 minutes.

3. Add fish and cook for 1 minute.

4. Stir in enoki mushrooms and green onion.

5. Season with salt, pepper, and sesame oil. Serve hot.

Quick Takeaway: By including more soy protein and oily fish in your diet, you give your heart the nutrients it needs to stay strong and resilient. Small food swaps can make a big difference in long-term heart health. PRIME

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