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Simple, small changes in what you eat can make it easier to follow a heart-healthy diet. Experts in the Harvard Heart Letter made these suggestions to lower the amount of saturated fat, trans fat, sugar, sodium, and calories, and boost the amount of fiber and nutrients in a daily diet:

Breakfast

If you eat:Eggs

Try:Scrambling eggs with vegetables from last night’s dinner or chopped fresh tomatoes and avocado

Why:Adds nutrients and fiber; tomatoes add antioxidants, which help prevent fatty plaques; avocados add monounsaturated fat, which helps the body absorb nutrients

Lunch

If you eat:Salad with ranch or blue cheese dressing

Try:A vinaigrette dressing made with garlic, Dijon mustard, fresh herbs, 1/3 cup vinegar, 2/3 cup extra-virgin olive oil, pepper, and a dash of salt shaken together in a jar

Why:Reduces sodium and unhealthy fats

Dinner

If you eat:Pasta with meat and cheese

Try:Whole-wheat spaghetti topped with fresh tomatoes and herbs or extra-virgin olive oil, grilled shrimp, and a small amount of freshly grated Parmesan cheese

Why:Reduces saturated fat; adds fiber and health-protecting phytonutrients; shrimp adds omega-3 fatty acids, which may lower the risk of heart attack, stroke, and irregular heart beats

Ingredients

1 can small white beans (15 ounces)

1 small onion (finely chopped)

1 cup water

1 can pumpkin (15 ounces)

1-1/2 cups apple juice

1/2 teaspoon cinnamon

1/2 teaspoon black pepper

1/4 teaspoon salt

1/8 teaspoon nutmeg, allspice, or ginger (if you like)

Directions

1. Mash white beans, onion and water with a fork or blender until smooth. Set aside.

2. In a large pot, add the pumpkin, apple juice, cinnamon, black pepper and salt. If using nutmeg, allspice or ginger, add that too. Stir.

3. Add the bean mix to the pot.

4. Cook over low heat for 15-20 minutes, until warmed through.

Source: What’s Cooking? USDA Mixing Bowl

White vinegar has a number of household uses. Some people use it for cleaning, laundry and flushing out the coffee maker. It’s also been used for centuries to preserve food, especially vegetables.

But don’t let the strong vinegar odor turn you off from all vinegars. In fact, there are many different types that are both healthful and delicious. Many of them have a mild, pleasing taste that pairs well with a variety of foods. Some are even naturally sweet enough to dress up fruits and healthy desserts.

Vinegar is made when a liquid that contains starch and sugar is fermented. It comes from the French words “vin” and “aigre” which mean “sour wine.” The liquid ferments into alcohol, then ferments again into vinegar. It is believed that vinegar was made by chance thousands of years ago when some wine was left too long in its cask.

The right vinegar can add flavor without adding sodium, calories, fat or unhealthy additives. It can add acidity to soups and stews, or works well for marinating meat and vegetables.

Go beyond the standard vinegar and oil combination and check out these delicious vinegars in your next cooking experiment. There are dozens of types of vinegars, and some can be difficult to find except in specialty stores. The following types are generally easy to find in most stores.

Distilled white vinegar

The most common type seen in stores, it is made from fermented alcohol. White vinegar has a strong taste and odor and is great for making pickles, poached eggs and buttermilk.

Balsamic

Made from fermented grapes, balsamic becomes sweeter and almost like syrup the longer it ages. It adds flavor to pasta and vegetarian dishes and pairs well with fruit.

Apple cider vinegar

Made from fermented apples, apple cider vinegar is very versatile. It adds zest and subtle sweetness to salad dressings and slaws, as well as meat marinades.

Malt vinegar

This light brown vinegar, made from barley, is commonly used on french fries and fish and chips. Use it on healthier choices like baked potatoes and grilled chicken for a kick that’s not too overwhelming.

Red wine vinegar

This lively, strong tasting vinegar is ideal for meat marinades and dark sauces.

White wine vinegar

Don’t confuse this with distilled white vinegar. It is also much milder than red wine vinegar. White wine vinegar is great for those who want a subtle taste or who don’t want to change the color of their food.

Rice vinegar

Plain rice vinegar is mild and clean-tasting. It works well with most recipes that require vinegar without a strong taste, especially stir-fries and salad dressings.

This is a fast and easy way to make heart-healthy salmon for a weeknight dinner.

Ingredients

1 cup low-sodium chicken broth

½ cup shiitake mushroom caps, rinsed and sliced (or substitute dried shiitake mushrooms)

2 tablespoons fresh ginger, minced (or 2 teaspoons ground)

¼ cup scallions (green onions), rinsed and chopped

1 tablespoon less sodium soy sauce

1 tablespoon sesame oil (optional)

12 ounces salmon fillet, cut into 4 portions (3 ounces each)

Directions

1.  Combine chicken broth, mushroom caps, ginger, scallions, soy sauce and sesame oil (optional) in a large, shallow sauté pan. Bring to a boil over high heat, then lower heat and simmer for 2-3 minutes.

2.  Add salmon fillets, and cover with a tight-fitting lid. Cook gently over low heat for 4-5 minutes or until the salmon flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 °F).

3.  Serve one piece of salmon with ¼ cup of broth.

Nutrition per serving: Servings 4. Calories 175; Total fat 9 g; Saturated fat 2 g; Sodium 208 mg; Total fiber 1 g; Protein 19 g; Carbohydrates 4 g

Source: National Institutes of Health Keep the Beat Recipes