In this monthly feature, we offer 3 themed recipes for you to choose from depending on how much time you have and how adventurous you’re feeling:  Bachelor’s level takes the least effort to prepare, and Doctorate the most.

Download PDF versions of these recipes:

Bachelor’s: Guaca-mame (.pdf, 52K)
Master’s: Steel-Cut Oats with Cinnamon-Spiced Apple (.pdf, 50K)
Doctorate: Pan-Roasted Spice-Rubbed Salmon (.pdf, 64K)
Complete Set: Heart Health (.pdf, 103K)

It’s February, Valentine’s Day is just around the corner and matters of the heart are on everyone’s mind. No wonder February has been declared American Heart Month since 1963. While many lifestyle factors play a role in heart health—physical activity and not smoking to name just 2—a large body of research shows that diet is, perhaps, central to lowering your risk for cardiovascular disease. Start helping your heart by adding these 5 foods to your diet.

Choose whole grains

Fiber is a big contributor to heart health. It helps lower harmful LDL cholesterol to reduce cardiovascular disease risk, and it makes you feel full, which helps with weight control. The recommended intake for fiber is 25 to 30 grams daily, says Riska Platt, M.S., R.D., spokesperson for the American Heart Association (AHA), “but at least half of Americans don’t get adequate fiber.” Whole grains are rich in fiber, as well as heart-boosting nutrients like folic acid, B vitamins and iron. Whole grains include the entire grain—bran, germ and endosperm. For example, brown rice is a whole grain; white rice is not.

Prerequisite: If whole grains haven’t been at the top of your list, start by adding at least 1 serving daily. “Adding a serving of whole grains a day can reduce your risk of heart disease by 20 percent,” says Bethany Thayer, M.S., R.D., spokesperson for the American Dietetic Association (ADA). Switch to whole-grain bread (one that’s labeled “100% whole grain” or “100% whole wheat”), and swap brown rice for white rice.

Extra credit: Add new-to-you grains to your diet, such as steel-cut oats, quinoa and wheat berries.

Go fish

The AHA recommends enjoying at least 2 (3.5-ounce) servings of fish per week, especially fatty fish like salmon and albacore tuna. These are particularly high in omega-3 fatty acids, which help lower your risk of arrhythmia, decrease harmful triglycerides and slow the growth of arterial plaque. There’s some evidence that omega-3s may also help lower blood pressure.

Prerequisite: Salmon has become so popular that, for many, it has replaced tuna as the “chicken of the sea.” Choose wild salmon, now available at most supermarkets, which has comparable omega-3 fatty acids but less overall fat than their farmed cousins. Wild salmon also is considered a more environmentally friendly choice than farmed.

Extra credit: Expand your repertoire of fatty fish to include mackerel, trout, herring and sardines.

Be a bean counter

As the author of “The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest,” Dan Buettner has studied cultures from Sardinia to Okinawa, where people enjoy remarkably long, vital lives with very low rates of heart disease. Plant-based diets are the common thread, and from black beans in Costa Rica to soybeans in Okinawa, “beans of all varieties is a cornerstone of the diet,” says Buettner. Beans provide a lean source of protein, ample fiber, as well as heart-boosting folic acid. “They’re cheap,” Thayer adds, “and you have so many choices.”

Prerequisite: Canned products are an easy way to add more beans to your diet. Look for low-sodium varieties, and be sure to rinse and drain canned beans, which can reduce the sodium by one-third, says Thayer. Add beans to soups, chili and salads.

Extra credit: To save money and keep sodium in check, stock up on dried beans. You can cook a pot on the weekend and refrigerate the beans to add to dishes throughout the week.

Eat lots of fruits and veggies

“You can’t go wrong with any fruit or vegetable,” says Thayer, “and the more you eat, the better. All fruits and vegetables are full of phytonutrients.” Phytonutrients are antioxidant compounds, such as beta-carotene. Produce also contributes fiber, as well as plant stanols and sterols that block the absorption of cholesterol. Opt for whole fruits and veggies, instead of juices, so you reap the fiber benefits.

Prerequisite: Since more definitely is better when it comes to produce, strive to incorporate a fruit or vegetable into every meal. Ethnic fare like Thai Pumpkin and Chicken Curry puts vegetables front and center, while salads like Spinach Salad with Apples, Pecans and Blue Cheese are a chance to load up on fruits and veggies.

Extra credit: Experiment with a new-to-you fruit and vegetable each week to expand your repertoire. Sites like Melissa’s are a good source to learn about different types of produce, with definitions, cooking tips and recipes.

Nibble nuts

One of the cultures Buettner studied was Seventh Day Adventists in Loma Linda, Calif. Their favorite snack: nuts. Adventists who nibbled nuts at least 5 times a week had half the risk of heart disease of those who only ate nuts once a week. Other studies, including the large-scale, long-term Nurses’ Health Study and Physicians’ Health Study at Harvard revealed similar benefits. Nuts are chock-full of beneficial unsaturated fats that help lower harmful LDL cholesterol while boosting helpful HDL cholesterol. Other advantages include folic acid, vitamin E, fiber and potassium. Walnuts offer omega-3 fatty acids, too. Aim to eat 1 ounce of nuts a day.

Prerequisite:  “Keep a can of nuts in your desk or the teachers’ lounge” as an easy snack, suggests Buettner. Choose unsalted nuts, Thayer adds. And, remember, nuts are caloric (162 calories for an ounce of almonds), so they’ll need to replace something else in your diet.

Extra credit: Add nuts to other dishes, including salads, sprinkled over roast vegetables and baked goods. Enjoy a variety of nuts, since different types have different nutritional makeups.

Level: Bachelor’s

Guaca-mame

This dip combines 2 heart-boosting foods: avocados, which provide beneficial unsaturated fat, and edamame (green soybeans), which are a source of fiber, lean protein and omega-3 fatty acids. Serve with baked or multigrain tortilla chips.

 1 cup edamame 
 1  medium avocado
 1  tablespoon fresh lime juice
 1/2  teaspoon kosher salt
 1/4 teaspoon ground cumin
 1/8  teaspoon cayenne
 1  garlic clove, minced
 1  finely chopped seeded small jalapeno pepper 
 1/4  cup finely chopped red onion 
 1/4  cup finely chopped seeded plum tomato (1 tomato)
 1 tablespoon chopped cilantro

1. Bring 1 quart water to a boil in a small saucepan. Add edamame; cook 3 minutes. Drain, and rinse with cold water; drain. Place edamame in a blender or food processor; pulse to puree.

2. Cut avocado in half and remove pit. Use a fork to scoop flesh into a small bowl. Mash avocado with fork. Add pureed edamame. Stir in juice, salt, cumin, cayenne, garlic and jalapeno. Gently fold in onion, tomato and cilantro. Yield: about 2 cups.

Level: Master’s

Steel-Cut Oats with Cinnamon-Spiced Apple

Fiber-rich whole grains are a foundation of a heart-healthy diet. A serving of these steel-cut oats will provide 20 percent of your fiber needs for the day. Toasting the oats in a little butter enhances their nutty flavor, while sautéing the apple with a touch of full-flavored brown sugar highlights its sweetness. Steel-cut oats are oat groats that have been cut up into smaller pieces; they may be labeled “Irish oatmeal” or “Scotch oats.” Look for them in bulk bins at health-food stores, where they’ll be the most affordable. You can make a double batch of the oats (step 1), refrigerate the leftovers, and reheat over low heat, stirring in a little nonfat milk if needed, for a quick breakfast later in the week.

 1 tablespoon plus 1 teaspoon unsalted butter, divided
 1 cup steel-cut oats
 3 cups water
 1/4 teaspoon salt
 1 tart apple (such as Granny Smith), chopped 
 1 tablespoon brown sugar
 1/8 teaspoon ground cinnamon
 4 teaspoons finely chopped toasted pecans or walnuts

1. Heat 1 tablespoon butter in a medium saucepan over medium-high heat. Add oats, and cook 3 minutes or until toasted, stirring occasionally. Add water and salt; bring to a boil. Reduce heat, cover, and simmer 30 minutes, or until oats are tender and liquid is absorbed; stir occasionally.

2. While the oats cook, heat remaining 1 teaspoon butter in a nonstick skillet over medium-high heat. Add apple; sauté 2 minutes. Stir in sugar and cinnamon; sauté 1 minute or until apple is tender. Serve over cooked oats; garnish with nuts. Yield: 4 servings.

Level: Doctorate

Pan-Roasted Spice-Rubbed Salmon

Fatty fish like salmon are a good source of omega-3 fatty acids. Prepare this with environmentally friendly wild salmon, which is available in most supermarkets, and serve with a side of roasted vegetables.

 1 cup brown basmati rice
 1 3/4 cups water
 1 1/4 teaspoons kosher salt, divided
 2 tablespoons chopped toasted pistachios
 1/2 teaspoon ground cumin
 1/4 teaspoon ground coriander
 1/8 teaspoon turmeric
 1/4 teaspoon cayenne, divided
 4 (6-ounce) salmon filets
 1 tablespoon canola oil
 1/2 cup low-fat Greek yogurt
 1/4 cup chopped peeled cucumber

1. Place rice in a fine-mesh sieve. Rinse until water runs clear; drain. Place rice in a medium saucepan. Add water and 1/2 teaspoon salt; bring to a boil. Reduce heat, cover and simmer 40 minutes or until rice is tender and liquid is absorbed. Fluff with a fork; stir in pistachios.

2. Preheat oven to 350 °F.

3. Combine 1/2 teaspoon salt, cumin, coriander, turmeric and 1/8 teaspoon cayenne. Rub evenly over surface of salmon. Let stand 10 minutes.

4. Heat oil in a large ovenproof skillet over medium-high heat. Add fish, skin side down, to pan; cook 3 minutes. Turn filets over, and place pan in oven. Bake at 350 °F for 5 minutes or until desired degree of doneness.

5. Combine yogurt, cucumber, remaining 1/4 teaspoon salt and remaining 1/8 teaspoon cayenne. Serve with fish and rice. Yield: 4 servings.

A final note: Watch the sodium and sugar

While adding healthy foods like whole grains, nuts and vegetables to your diet helps improve heart health, there are 2 items that you should limit: sodium and sugar. Overconsumption of both is linked with heart disease, yet most Americans eat about twice as much sodium and 3 times as much sugar as experts advocate.

The American Heart Association (AHA) recommends healthy people consume no more than 2,300 milligrams of sodium (the equivalent of 1 teaspoon of salt) per day. People with high blood pressure should aim for 1,500 milligrams or less (between 1/2 and 3/4 teaspoon salt), because sodium is linked with high blood pressure and cardiovascular disease.

An overabundance of added sugar is another culprit for heart disease, since sugar contributes to obesity and metabolic abnormalities, both of which are factors in cardiovascular disease. Last year, the AHA released specific guidelines to limit added sugars to less than 6 teaspoons per day for women (100 calories) and 9 teaspoons (150 calories) for men. This guideline is for sugars added to food, not naturally occurring sugars, such as fructose in fruit or lactose in milk.

The good news is that the more you cook from scratch, the less sodium and sugar you’ll consume, because most of the sodium and sugar we gobble is from processed foods and beverages. Cooking for yourself also makes it easier to control the amounts of sodium and sugar in your diet, says AHA spokesperson Riska Platt, M.S., R.D. “I always encourage people to do more cooking less eating out or bringing food in.”