PRIORITIZE HEART HEALTH WITH A BALANCED EATING PLAN

FAMILY FEATURES – No matter your motivations, it’s never too late or too early to start focusing on your heart health, and taking steps now can make a big difference.

Small changes, like following a healthier eating plan, can help you start down a path toward improved heart health.

One step you can take is following the DASH eating plan, which is a flexible and balanced way of eating that stands for Dietary Approaches to Stop Hypertension and was developed by the National Heart, Lung, and Blood Institute.

Requiring no special foods, DASH provides daily and weekly nutritional goals to help lower two major risk factors for heart disease: high blood pressure and high LDL (bad) cholesterol.

Being more physically active, managing stress, getting quality sleep and not smoking combined with DASH can put you on a path toward a healthy heart for life.

Encouraging others to join you on your heart-health journey can also be rewarding.

Research shows social support and personal networks make it more likely you’ll stick to healthy habits like eating healthy.

Sharing heart-healthy recipes with family and friends is an added bonus, and these DASH-friendly meals can help you take the guesswork out of putting nutritious dinners on the table.

Greek-Style Flank Steaks with Tangy Yogurt Sauce offer the bold flavors of the Mediterranean while Teriyaki-Glazed Salmon with Stir-Fried Vegetables is as easy to make as it is colorful.

Learn more about heart health and find DASH-friendly recipes at nhlbi.nih.gov/DASH.

Photos courtesy of Getty Images

GREEK-STYLE FLANK STEAK with TANGY YOGURT SAUCE

Prep time: 25 minutes • Cook time: 25 minutes • Servings: 4

MARINADE

• 1/4 cup lemon juice

• 1 tablespoon olive oil

• 2 teaspoons fresh oregano, rinsed, dried and chopped

• 1 tablespoon garlic, minced (2-3 cloves)

• 1 beef flank steak (12 ounces)

YOGURT SAUCE

• 1 cup cucumber, peeled, seeded and chopped

• 1 cup nonfat plain yogurt

• 2 tablespoons lemon juice

• 1 tablespoon fresh dill, rinsed, dried and chopped

• 1 tablespoon garlic, minced (2-3 cloves)

• 1/2 teaspoon salt

To make marinade: In large bowl, combine lemon juice, olive oil, oregano and garlic.

Lay steak in flat container with sides and pour marinade over steak. Marinate at least 20 minutes, or up to 24 hours, turning several times.

To make yogurt sauce: Combine cucumber, yogurt, lemon juice, dill, garlic and salt. Set yogurt sauce aside at least 15 minutes to blend flavors. Sauce can be prepared up to 1 hour in advance and refrigerated.

Preheat broiler to high with rack 3 inches from heat source.

Broil steak about 10 minutes on each side to minimum internal temperature of 145 F. Let cool 5 minutes before carving.

Slice thinly across grain into 12 slices.

Serve three slices with 1/2 cup yogurt sauce.

TERIYAKI-GLAZED SALMON with STIR-FRIED VEGETABLES

Prep time: 20 minutes • Cook time: 15 minutes • Servings: 4

SALMON

• 2 tablespoons light teriyaki sauce

• 1/4 cup mirin or sweet rice wine

• 2 tablespoons rice vinegar

• 2 tablespoons scallions, rinsed and minced

• 1 1/2 tablespoons ginger, minced

• 12 ounces salmon fillets, cut into four portions

VEGETABLES

• 1 bag (12 ounces) frozen vegetables stir-fry

• 1/2 tablespoon peanut oil or vegetable oil

• 1/2 tablespoon garlic, minced (about 1 clove)

• 1 tablespoon ginger, minced

• 1 tablespoon scallions, rinsed and minced

• 1 tablespoon light soy sauce

Preheat oven to 350 F.

To prepare salmon: Mix teriyaki sauce, mirin, rice vinegar, scallions and ginger well. Pour over salmon and marinate 10-15 minutes. Remove salmon from marinade. Place salmon on baking sheet. Bake 10-15 minutes, or until fish flakes easily with fork in thickest part and reaches minimum internal temperature of 145 F.

To prepare vegetables: Thaw frozen vegetables in microwave or place bag in bowl of hot water about 10 minutes. In large wok or saute pan, heat oil. Add garlic, ginger and scallions; cook gently, but do not brown, 30-60 seconds.

Add vegetables and continue stir-frying 2–3 minutes, or until heated through. Add soy sauce. Serve one piece of salmon with 1 cup vegetables.