Heart healthy foods to put into your shopping cart

12:09 PM, Feb 19, 2013   |    comments
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GOLDEN VALLEY, Minn. -- Nutritionist Susan Moores from Kowalski's Food Markets wants to help you choose the best heart healthy foods to put in your shopping cart.

There are three main areas to focus on. 

1. Better fats: Don't worry about eating fat-free.  It's the kind of fat that's the most important to focus on. Eat more Omega-3 rich fish (salmon, halibut, trout, tuna) and plants (walnuts, flaxseeds, chia seeds, soybeans) and monosaturated fats (olive oil, nuts, seeds, canola oil, tea oil).

2. Cholesterol cutters: Eat more soluble fiber like oats, oat bran, barley, brussels sprouts, beans, lentils, peas, squash, cauliflower, broccoli, carrots, corn, pears, dates, raisins, apricots and avocado.

3. Inflammation fighters and high blood pressure busters: Eat more foods like fruits, vegetables, halibut, salmon, yogurt and dark chocolate.

Recipe for Southwest kale salad:


• 1/2 cup Newman's Light Lime Dressing
• 1/2 tsp. - 1 tsp. Kowalski's Crushed Red Pepper
• 1 oz. fresh cilantro, leaves coarsely chopped
• 1/2 tsp. kosher salt
• 2 cups baby kale
• 15 oz. canned black beans, drained, rinsed
• 10 oz. bag frozen organic sweet corn, thawed
• 1 cup halved grape tomatoes
• 1/2 cup chopped red onion
• 1/2 cup julienne-cut orange bell pepper
• 1/2 cup julienne-cut jicama
In small bowl, combine first 4 ingredients; refrigerate, covered. In large bowl, combine remaining ingredients; toss with dressing. Serve immediately or refrigerate, covered, several hours.

Good to Know:
• Draining and rinsing canned beans can reduce the amount of sodium by as much as 40%.
• For your convenience, we offer pre-cut strips of jicama in the Produce Department.

The Kowalski's in Eagan will be holding an upcoming heart healthy class.

(Copyright 2013 by KARE. All Rights Reserved. This material may not be published, broadcast, rewritten or redistributed. )

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