Not only is it Valentine’s Day week, February is also American Heart Association Month, giving us two reasons to show our hearts some love.

Give yourself the gift of a healthy heart this year by choosing foods that promote a healthy heart. Cardiovascular disease remains the No. 1 cause of death in the U.S. and research supports the notion that diets containing at least 5 to 10 percent of calories from polyunsaturated fatty acids from vegetable oils, are associated with lower risk for heart disease.

So what type of oil should you use?

A new study suggests that corn oil might actually be better at lowering cholesterol than olive oil. Corn oil contains more plant sterols than olive oil, with 135 mg in one serving, compared to 30 mg in a serving of olive oil, according to the U.S. Department of Agriculture.  To put it another way, corn oil has four times more plant sterols than olive oil, three times as many as soybean oil and 40 percent more than canola oil.

Researchers studied the effects of both oils on 54 healthy men and women. For 21 days, participants were given either four tablespoons of corn oil or four tablespoons of olive oil each day in their foods. Corn oil was shown to reduce LDL (considered bad) cholesterol by 10.9   percent, while extra virgin olive oil only lowered it 3.5 percent. Study participants experienced an 8.2 percent decrease in total cholesterol with corn oil, compared to 1.8 percent decrease with olive oil. All foods provided to participants were part of a weight maintenance diet.

“The study results suggest corn oil has significantly greater effects on blood cholesterol levels than extra virgin olive oil, due, in part, to the natural cholesterol-blocking ability of plant sterols,” said Maki. “These findings add to those from prior research supporting corn oil’s positive heart-health benefits.”

Plant sterols, also known as phytosterols, are plant-based micronutrients naturally present in fruits, vegetables, nuts, seeds, cereals, legumes and vegetables oils. Clinical studies indicate that, when consumed as part of a diet low in saturated fat and cholesterol, plant sterols can help reduce the absorption of cholesterol in the gut, which, in turn, can lower LDL blood cholesterol.

So should you give up your olive oil? Both oils have benefits. Researchers found that olive oil gave a lower heart rate and diastolic blood pressure when people were eating foods with olive oil. The bottom line is moderation, balance and variety, even with your oils, for a healthy diet.

Try this Honey Ginger Salmon with Broccoli and Bow Ties recipe for a heart-healthy dinner for you and your sweetheart this week.

 Honey Ginger Salmon with Broccoli and Bow Ties

Serves 2

All you need

•8 ounces fresh salmon fillets, skinned if desired

•¼ cup plus 1 tablespoon Mazola corn oil, divided

•¼ cup Hy-Vee honey

•¼ cup Hy-Vee less-sodium soy sauce

•2 tablespoons Hy-Vee orange juice

•2 tablespoons fresh lemon juice

•1 1/2 teaspoons Tone’s ground ginger

•½ teaspoon plus 1/8 teaspoon Tone’s garlic powder

•1/8 teaspoon Tone’s cayenne pepper

•1 cup Hy-Vee bow tie pasta

•2 cups broccoli florettes

•½ teaspoon Tone’s sweet basil leaves

•Hy-Vee salt and Hy-Vee pepper, to taste

Lemon wedges

 All you do

1. Line baking pan with foil. Rinse fish; pat dry with paper towels and measure thickness. Place fish in a shallow dish. Combine ¼ cup oil, honey, soy sauce, orange and lemon juice, ginger, ½ teaspoon garlic powder and cayenne; pour over fish. Cover and marinate at room temperature for 30 minutes.

2. Preheat oven to 450 degrees. Transfer fish to baking pan; discard marinade. Bake fish for 4 to 6 minutes per ½-inch thickness or until fish flakes easily with a fork. If desired, remove and discard skin.

3. Meanwhile, cook pasta according to package directions, adding broccoli during the last 5 minutes of cooking. Drain; return to saucepan. Combine remaining oil and garlic powder and basil; toss into pasta mixture. Season to taste with salt and pepper.

4. Serve salmon with broccoli and pasta. Squeeze wedges lemon over top.

Source:  Hy-Vee Seasons magazine – Health 2015

The information is not intended as medical advice. Please consult a medical professional for individual advice.