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View sample Heart disease in women Center recipes and exercise tips below. By joining the program, you'll receive information on increasing your physical activity and improving your dietary habits. You'll also receive heart-healthy recipes in the Heart disease in women Center online handbook.

Sample Recipe
Sample Excercise Tip

Sample Recipe

Fudgy Buttermilk Brownies
Here's a wonderfully moist brownie to serve alone or topped with fat-free frozen yogurt.

Servings: 16

Vegetable oil spray

Brownies
1 cup all-purpose flour
1 cup firmly packed light brown sugar
1/3 cup unsweetened cocoa powder
1/2 teaspoon baking soda
1/4 teaspoon salt
Whites of 2 large eggs, egg substitute equivalent to 1 egg, or 1 large egg
1/2 cup unsweetened applesauce
1/2 cup fat-free or low-fat buttermilk
2 teaspoons vanilla extract

Frosting
1 1/2 cups sifted confectioners'sugar
1/4 cup unsweetened cocoa powder
1 teaspoon vanilla extract
2 to 3 tablespoons fat-free milk

Preheat the oven to 350°F. Lightly spray a 9-inch square baking pan with vegetable oil spray.

In a medium bowl, stir together the flour, brown sugar, cocoa powder, baking soda, and salt.

In a small bowl, lightly whisk the egg whites. Whisk in the remaining brownie ingredients. Whisk into the flour mixture until well blended. Pour the batter into the baking pan.

Bake for 30 minutes. Let cool in the pan on a cooling rack. In a small bowl, stir together the confectioners' sugar and cocoa powder.

Stir in the vanilla extract, then gradually stir in the milk until the frosting is spreading consistency. Spread over the cooled brownies. Cut into 16 squares.

Nutrition Analysis (per serving)
Calories 148
Protein 2 g
Carbohydrates 34 g
Fiber 1 g
Total Fat 0.5 g
Saturated 0.0 g
Polyunsaturated 0.0 g
Monounsaturated 0.0 g
Sodium 98 mg
Cholesterol 0 mg

Recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

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Sample Excercise Tip

By being physically active, you'll feel better and look better, too! You can start today by:

  • Warming up. Walk for about 5 minutes, then gently stretch your legs, lower back, arms, neck, and torso before beginning your activity session.
  • Make watching television a dynamic activity — do abdominal exercises, stretching, or other physical activity during commercials. See how much movement you get in one evening!
  • Wearing shoes that fit well. Break them in by walking around in them for short periods of time. Make sure they fit well before you leave the store. Try to find a knowledgeable salesperson who can help you.
  • Making sure the areas you use outside aren't isolated and are well lighted at night. It's safer if you go with a friend or a group.
  • Planning errandsthat require walking during your lunch hour.
  • Increasing your strength and muscle tone by engaging in everyday activities such as carrying groceries, lifting a baby in and out of a stroller, or climbing steep stairs.
  • Exercising inside! Walk in place. Take breaks while you’re at the computer and do sit-ups and push-ups or other exercises. Rent or buy an aerobics, yoga or a Pilates video.

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