‘Get Your Green Beans On’ for Heart Health

We talk a lot about the heart in the month of February. But one thing we don’t talk about as much is that it’s the number one killer of both men and women globally. According to the CDC, one in three individuals dies of some type of cardiovascular disease every year in the United States alone.

Among the risk factors for heart disease is an unhealthy diet. The incidence of heart disease can be reduced, and even prevented, with identifiable lifestyle choices. Anne VanBeber, professor of nutritional sciences, said one of these is choosing a healthier diet full of foods known to be cardio-protective, such as legumes, greens and other colorful vegetables.

“Less than 20 percent of Americans eat the recommended amounts of legumes regularly. Pinto beans, black beans, navy beans and kidney beans can easily be added to dishes one might already consume on a daily or weekly basis,” VanBeber said. “While most Americans do eat vegetables daily, only a quarter of Americans eat dark green vegetables each day. A powerhouse of nutrition and immune-enhancer, greens can also be easily added to dishes one already eats.”

Regular consumption of legumes is known to help reduce blood levels of LDL –  also known as the ‘bad’ cholesterol – lower blood pressure, decrease risk for inflammation, while also contributing to better weight management, VanBeber said.

“These factors, in turn, may reduce the risk of developing coronary heart disease,” she said. “Heart-healthy greens, such as spinach, kale, collards, arugula and broccoli contain nutrients that also help lower blood pressure, improve artery function and reduce cholesterol, significantly lowering cardiovascular disease risk.”

The recipe below is packed with delicious ingredients that promote more than heart health, because what is good for the heart is also good for the brain, she said.

“Better yet, make this 30-minute recipe with your loved ones for a fun and colorful Valentine’s Day meal!”

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Heart-Healthy Recipe: Chicken Thighs with White Beans, Wilted Greens and Tomatoes

• 

  8 boneless chicken breasts or thighs (or a combination)
• salt, fresh cracked black pepper
• red chili flakes
• olive oil
• 1 medium yellow onion, peeled and thinly sliced
• 4 garlic cloves, minced
• 2 tsp. minced fresh rosemary (or ½ tsp. dried rosemary)
• 2 cups chicken stock
• 2 cans (14.5 oz. each) white beans (cannellini beans), drained and rinsed
• 1 can (14. 5 oz.) can petite-diced tomatoes
• 1 bunch kale, stems removed and chopped
• 1 lb. baby spinach
• shavings of Parmesan-Reggiano cheese (for garnish)

Preheat oven to 375°F. Season chicken with salt, pepper and red pepper flakes, to taste. Lightly coat the bottom of a Dutch oven with olive oil and heat over medium-high heat until the oil is hot but not smoking. Brown the chicken, in batches, on each side for 3 minutes. Remove to a baking sheet and finish baking in the oven, about 12-15 minutes, or until a thermometer reads 155°F (It will rise to 165°F while it rests). When done, cover loosely with foil.

Meanwhile, sauté garlic, onion and rosemary in the same pan in which the chicken was browned. Add more oil if necessary and sauté for about 5 minutes, until soft and golden. Add chicken stock to the pan; bring to a bubble while stirring constantly. Add beans and tomatoes and let simmer for a few minutes. Smash some of the beans to thicken the sauce. Add kale and spinach to the pan, a few handfuls at a time, stirring to wilt them. Taste and adjust salt, pepper or red chili flakes, as needed. Nestle the chicken pieces back into the pan and heat through. Serve topped with shavings of Parmesan. Yield: 6 servings