February is American Heart Month

Two heart shaped cherry berries i

Heart disease is the leading cause of death for men and women in the United States. However, making healthy choices can help prevent heart disease and its complications.

Follow these general guidelines for optimal heart health:

  • Eat more fruits and vegetables. Whether fresh or frozen, both options are nutritious.
  • Choose whole grains such as whole wheat, oats, and brown rice.
  • Consume fish and lean meats. Try having fish at least twice a week.
  • Choose wholesome foods. Purchase fresh ingredients and get cookin’ in your kitchen!
  • Season food with less salt. Use lemons, limes, and aromatic spices like cumin and paprika.
  • Bake, broil, roast, grill, or sauté: Use heart-healthy olive oil to improve your “good” cholesterol levels.

If you already have heart disease, controlling your risk factors is still an important piece to staying healthy.

  1. Maintain a healthy body weight.
  2. Quit smoking and stay away from secondhand smoke.
  3. Control your cholesterol and blood pressure.
  4. If you drink alcohol, drink only in moderation.
  5. Stay active and eat healthy.

Spinach and Red Pepper Flounder with Feta

This is an ideal toss-in-the-oven dinner that will be ready to serve in just 30 minutes.


  • 4 flounder, or other white fish fillets (about 4-6 ounces each)
  • 10 ounces frozen, chopped spinach, thawed, squeezed dry
  • 1 cup chopped, roasted red bell peppers, rinsed and drained if bottled
  • 1 tsp. dried basil, crumbled
  • 1/4 tsp. salt
  • 2 tsp. extra virgin olive oil
  • 2 tsp feta cheese, crumbled
  • 1 cup uncooked couscous
  • 1/8 tsp. salt
  • 1 tsp. olive oil


  1. Preheat the oven to 350 degrees F.
  2. Rinse the fish and pat dry with paper towels. Place the fish fillets in a single layer in a 13x9x2-inch baking pan. Top each piece with a thin layer of spinach and a single layer of roasted peppers. Sprinkle with the basil and 1/4 teaspoon salt. Drizzle with 2 teaspoons oil. Sprinkle with the feta.
  3. Bake for 10 to 12 minutes for flounder, 13 to 15 minutes for tilapia, or until the fish flakes easily when tested with a fork.
  4. Meanwhile, prepare the couscous using the package directions. Using a fork, mix in 1/8 teaspoon salt and 1 teaspoon oil.
  5. To serve, spoon the couscous onto plates. Place the fish on the couscous.


383 Calories, 553mg Sodium

Recipe: American Heart Association. www.Heart.org