Game Day Recipes That Are Good for Your Veins

Football season is officially here. Whether you are watching from the couch, the stands or a friend's backyard, game day tends to involve a lot of sitting and snacking. This year, try working a few vein-friendly options into the spread. These three recipes from the American Heart Association are easy to make, crowd-pleasing and full of ingredients that promote healthy circulation.

Slow Cooker Turkey and Black Bean Chili
This game day main dish is perfect for chilly football days. Black beans are loaded with potassium and magnesium, two minerals the American Heart Association identifies as important for maintaining healthy blood pressure and reducing strain on blood vessel walls. Turkey provides lean protein while keeping saturated fat low, and tomatoes deliver lycopene, a powerful antioxidant associated with vascular health. Make this recipe ahead of time and let the slow cooker do the work.

Ingredients:

2 pounds ground skinless turkey breast
2 (15-ounce) cans no-salt-added black beans, drained and rinsed
1 (28-ounce) can no-salt-added diced tomatoes, undrained
2 (15-ounce) cans no-salt-added tomato sauce
1 cup frozen whole-kernel corn
1 tablespoon ground cumin
1 tablespoon chili powder
2 teaspoons dried oregano, crumbled
2 teaspoons ground coriander
4 garlic cloves, minced
1/2 teaspoon crushed red pepper flakes

(Vegetarian option: Substitute the turkey with 2 (15-ounce) cans no-salt-added red kidney beans and 2 (15.5-ounce) cans no-salt-added pinto beans, drained and rinsed.)

For the full recipe, visit the American Heart Association.

Buffalo White Bean Hummus With Oven-Baked Sweet Potato Chips
This dip will be a crowd-pleaser. Cannellini beans are a good plant-based source of fiber and potassium, both of which support healthy circulation and can help reduce the leg swelling that can come with a long day on the couch. Sweet potatoes bring potassium, vitamin C and beta-carotene to the table. Baking them as chips rather than frying reduces the amount of saturated fat, which can contribute to vascular inflammation.

Ingredients:

Cooking spray
2 medium sweet potatoes, thinly sliced
2 tablespoons canola or corn oil, divided use
1/4 teaspoon pepper
1 (15.5-ounce) can no-salt-added cannellini beans, drained and rinsed
2 tablespoons water
2 tablespoons red hot-pepper sauce, divided use

For the full recipe, visit the American Heart Association.

Turkey Sliders with Avocado, Mushrooms and Swiss Cheese
These are perfect handhelds for game day. Ground turkey provides lean protein, while avocado brings monounsaturated fats and potassium that support healthy blood pressure and vessel function. Mushrooms contribute B vitamins and antioxidants, and whole-grain buns add fiber, which helps keep circulation moving efficiently. These sliders taste wonderful and are easy to enjoy while you watch the game.

Ingredients:

8 whole-grain slider buns (lowest sodium available)
1 1/4 pounds ground skinless turkey breast
1/4 teaspoon salt
1 cup sliced brown (cremini) mushrooms
4 slices low-fat Swiss cheese, cut in half
1 medium avocado, peeled, pitted and mashed with a fork
1 medium tomato, cut into 8 slices (about 1/4-inch thick)

For the full recipe, visit the American Heart Association.

Swapping in a few of these recipes is an easy way to benefit your vein health this football season. But if your legs have been feeling heavy, swollen or achy by the end of game day, food alone is unlikely to address the cause. A consultation at MercyOne Iowa Heart Vein Center can help you find out what is going on. Call to schedule yours today: 515-633-3666