Go Red For Women
LISA GRENTZ, MS, RDN, CD/LDN, FAND
February is American Heart Month and the American Heart Association’s Go Red for Women® campaign raises awareness about cardiovascular disease, which is the number one killer of women and affects nearly 45% of women ages 20 and older.1 Many risk factors for cardiovascular disease are modifiable and can be prevented or improved with early intervention. Some of these modifiable risk factors include diet, dyslipidemia, high blood pressure, overweight/obesity, physical inactivity, and smoking. This powerful campaign not only provides heart healthy education on disease prevention and symptoms, but empowers women to take action to improve their overall well-being. There is no better time than the present to take care of yourself. Prioritizing a healthy diet and regular movement throughout the day are two ways you can care for your heart.
The American Heart Association dietary guidance for cardiovascular health recommends:
Adjust energy expenditure to achieve and maintain a healthy body weight. Weight loss (when appropriate) of 3-5% has shown clinical significance in reducing cardiovascular disease risk factors.
Aim for at least 150 minutes of moderate physical activity per week.
Eat plenty of fruits and vegetables. Choosing a wide variety provides adequate essential nutrients and phytochemicals.
Choose foods made with whole grains instead of refined grains. Adults should aim for 25-35 g fiber daily.
Choose healthy sources of protein. Protein from plants (legumes and nuts), fish, lean cuts of meat or poultry, and low-fat dairy products.
Healthy fats such as liquid plant oils. Less than 6% of daily calories should be from saturated fat. Replace calories from saturated/trans fats with polyunsaturated fatty acids (PUFA), monounsaturated fatty acids (MUFA), and omega-3 fatty acids.
Choose minimally processed foods
Minimize intake of beverages and foods with added sugars
Minimize salt by choosing and preparing foods with little or no salt
Limit intake of alcohol
In the spirit of going red and promoting heart health this month to all the wonderful, caring, amazing, and powerful women that make up our GIE family, we chose a bold and flavorful recipe that we hope will be a welcome addition to your dinner table.
Simple Romesco Sauce
Yield: about 3 cups
12-ounce jar roasted red peppers, drained
14.5-ounce can of fire-roasted tomatoes, well drained
½ cup raw almonds, toasted
2 Tbsp. fresh parsley, chopped
2 cloves garlic, chopped
1 Tbsp. red wine vinegar
1 tsp. smoked paprika
½ tsp. fine sea salt
¼ tsp. red pepper flakes
¼ cup olive oil
Instructions
Place all ingredient except the olive oil in a blender, secure the lid, and pulse or blend on low until ingredients combine. Part way through, use a rubber spatula to scrap down the blender sides then resume blending. While the blender is running, drizzle in the olive oil and continue blending until you reach your desired consistency. Taste and adjust seasoning to your liking.
Romesco sauce is very versatile and can be used as a sauce for pasta, grilled or baked fish or chicken, grilled vegetables, or a dip for bread. Leftover sauce can be stored in an airtight container in the refrigerator for up to 7 days. Romesco sauce freezes well and will last up to 6 months in the freezer when stored in an airtight freezer-safe container.
References:
American Heart Association. https://www.goredforwomen.org/en/about-heart-disease-in-women/real-women/apply. Accessed 1/6/24.
Lichtenstein AH, Appel LJ, Vadiveloo M, et al. 2021 dietary guidance to improve Cardiovascular Health: A Scientific Statement from the American Heart Association. Circulation. 2021;144(23). doi/10.1161/CIR.0000000000001031