A Heart-Healthy Family Meal

A Heart-Healthy Family Meal

Making small changes to focus on your health, like following a healthy eating plan, can make a big difference in protecting your heart.

Developed by the National Heart, Lung, and Blood Institute, Dietary Approaches to Stop Hypertension (DASH) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It requires no special foods, and instead provides daily and weekly nutritional goals to help lower two major risk factors for heart disease: high blood pressure and high LDL (bad) cholesterol.

As an added bonus, sharing DASH-friendly meals with your loved ones can help take the guesswork out of putting nutritious dinners on your family’s table. For example, this easy and delicious Turkey and Beef Meatballs with Whole-Wheat Spaghetti recipe is one the entire family can help prepare.

In addition to a following a healthy eating plan, other self-care habits like taking time daily to destress, being more physically active and getting enough quality sleep can all benefit your heart. It’s also important to know what your blood pressure, cholesterol and blood sugar levels are and what a healthy weight is for you.

Learn more about the DASH eating plan and find recipes at nhlbi.nih.gov/DASH.

Watch video to see how to make this recipe!

Turkey and Beef Meatballs with Whole-Wheat Spaghetti
Recipe courtesy of the National Heart, Lung, and Blood Institute Prep time: 20 minutes
Cook time: 20 minutes
Servings: 4

• 3          quarts water
• 8          ounces dry whole-wheat spaghetti
• 2          cups chunky tomato sauce
• 4          teaspoons grated Parmesan cheese
• 1          tablespoon fresh basil, rinsed, dried and chopped

Turkey Meatballs:

• 6          ounces 99% lean ground turkey
• 1/4       cup whole-wheat breadcrumbs
• 2          tablespoons fat-free evaporated milk
• 1          tablespoon grated Parmesan cheese
• 1/2       tablespoon fresh chives, rinsed, dried and chopped
• 1/2       tablespoon fresh parsley, rinsed, dried and chopped

Beef Meatballs:

• 6          ounces 93% lean ground beef
• 1/4       cup whole-wheat breadcrumbs
• 2          tablespoons fat-free evaporated milk
• 1          tablespoon grated Parmesan cheese
• 1/2       tablespoon fresh chives, rinsed, dried and chopped
• 1/2      tablespoon fresh parsley, rinsed, dried and chopped

1. Preheat oven to 400 F.
2. In 4-quart saucepan over high heat, bring water to boil.
3. Add pasta and cook according to package directions. Drain and set aside.
4. To make turkey meatballs: In bowl, combine ground turkey, breadcrumbs, evaporated milk, Parmesan cheese, chives and parsley; mix well. Measure 1 1/2 tablespoons turkey mixture and roll into ball using hands. Place meatball on nonstick baking sheet. Repeat until eight turkey meatballs are made.
5. To make beef meatballs: In separate bowl, combine ground beef, breadcrumbs, evaporated milk, Parmesan cheese, chives and parsley; mix well. Measure 1 1/2 tablespoons beef mixture and roll into ball using hands. Place meatball on nonstick baking sheet. Repeat until eight beef meatballs are made.
6. Bake meatballs 10 minutes until minimum internal temperature of 165 F is reached.
7. Warm sauce, if necessary.

To serve: Serve four meatballs with 3/4 cup pasta, 1/2 cup sauce, 1 teaspoon Parmesan cheese and 1 pinch basil per portion.

Sponsored by National Heart, Lung, and Blood Institute