Eating for a Healthy Heart 

Hannaford dietician Mary Lavanway talks about eating for a healthy heart.

Edamame and Corn Salad with Oregano Vinaigrette

Yields 6 servings (about 3 cups)



1 (12 oz) pkg. Hannaford® Microwave Steam-in-Bag Shelled Edamame

1 (12 oz) pkg. Hannaford® Microwave Steam-in-Bag Super Sweet Corn

1 medium red bell pepper, coarsely chopped

2 green onions (scallions), thinly sliced

1/4 cup fresh parsley


Oregano Vinaigrette

1/4 cup Hellmanns® Balsamic Mayonnaise

1 Tbsp cider vinegar

1 Tbsp.McCormick® Oregano Leaves

1 Tbsp.McCormick® Perfect Pinch® Salt-Free Garlic & Herb Seasoning

1/4 tsp. McCormick® Black Pepper, Coarse Ground


1. Microwave edamame and corn as directed on package. Let cool.

2. For the vinaigrette, mix all ingredients in large bowl until well blended.

3. Add edamame, corn, pepper, onions and parsley. Toss well to coat.

4. Refrigerate to blend flavors. Serve with your favorite Kashi® Sea Salt Pita crisps.


Nutrition Information per ½ cup serving

Calories: 152 Carbs; 18g Protein: 7g Total Fat: 7 g Dietary fiber: 5 g Sodium: 96 mg

Healthy Living at Hannaford Healthy Living at Hannaford
High Cholesterol? A Food Prescription for Your Heart
Lean meat, poultry, and low-fat dairy products:

Why? To minimize saturated fat and cholesterol, which can raise LDL (bad) cholesterol.
In-Store: Guiding Star symbols can help you find lower fat and leaner options.
At Home: Trim or remove excess visible fat and skin from meat and poultry. Minimize added fat by broiling, roasting,
or baking, and discard rendered fat. To avoid eating too much cholesterol, replace egg yolks with
egg whites. Missing cheese? Try Cabot’s 50% and 75% reduced-fat cheese for lower saturated fat!

Zero in on trans-fat:
Why? This fat punches a double whammy by not only raising LDL (bad) cholesterol but also
decreasing HDL (good) cholesterol!
In-Store: Fortunately, manufacturers have removed a great deal of trans-fat from products! Including all Hannaford
brand products, which are all trans-fat free!
Look for margarine and commercial bakery products with zero grams of trans-fat.
At Home: Use trans-fat free margarine or liquid vegetable oils (see below). If you can’t steer clear of all
trans-fats, consume no more than 2 grams daily.

Cook and bake with liquid vegetable oils (liquid at room temperature):

Why? They contain high proportions of mono- and polyunsaturated fats, which offer
cholesterol-lowering benefits!
In-Store: Use Guiding Star symbols to identify oils like olive oil and canola oil. Look for trans-fat free margarine with
liquid vegetable oil as the first listed ingredient, such as canola, corn, olive, peanut, safflower, sesame, soybean,
and sunflower oils.
At Home: In place of butter, use the healthier oils and margarine!

Plant sterols/stanols have been added to some products such as Promise Active® Light Spread. Clinical studies
have shown they can help lower LDL (bad) cholesterol if eaten as directed and as part of a heart-healthy diet.

Omega-3 fatty acids – get your daily dose:

Why? They are heart-healthy and our bodies cannot make them.
In-Store: Choose fatty, dark meat fish like salmon, ground flaxseed, nuts, polyunsaturated oils like
vegetable oil made from soybeans, and leafy greens.
At Home: Use oil in your cooking, baking, and salad dressing. Try ground flaxseed on oatmeal, a handful of walnuts, a leafy green salad, or grilled salmon.

Current research points toward the types of fats on our plate being more important than the total amount of fat eaten. That being
said, it is important to – on average – consume only the number of calories our body needs daily to maintain a healthy weight.

Interested in developing an eating plan that is right for you?
Our registered dietitians hold classes, have on the sales floor nutrition demonstrations, and do healthy
store tours. They can give you the information you need to make the healthy life style changes you want.
You can also email a private message to Kris Lindsey, our staff Registered Dietitian, for free nutrition
advice at the Expert