Heart disease affects so many people and I am sure we all know at least one person who is affected. There are so many things you can do like exercising to keep excess weight off and keep your heart healthy. But here are some yummy things you can eat to help keep heart disease at bay.
Blueberries: Good news if you love blueberries: Just one cup per day could help
decrease your blood pressure and reduce arterial stiffness, reports the Journal of the Academy of Nutrition and Dietetics.
Participants who downed 22 grams of freeze-dried blueberry powder
(equal to one cup of fresh berries) for eight weeks experienced a 5
percent decrease in blood pressure and a 6.5 percent decrease in
arterial stiffness. One reason? Blueberries helped boost levels of
nitric oxide, which is important for dilating blood vessels, by nearly
69 percent. More research is needed to understand how, exactly,
blueberries have this effect, but there's no downside to popping more of
the sweet fruit throughout your day.
Avocado: An avocado a day may keep the cardiologist away. People who added an avocado to their daily diet experienced improvements in their LDL (bad) cholesterol levels, reports a study published in the Journal of the American Heart Association.
After five weeks, those consuming a moderate-fat diet plus a daily
avocado experienced a 13.5-point decrease their LDL, compared to an
8.3-point drop among those who ate a moderate-fat diet sans avocado, and
a 7.4-point drop among those who ate a low-fat diet without an avocado.
Researchers attribute the heart-healthy effects to monounsaturated
fatty acids along with fiber, antioxidants, and other compounds.
However, this doesn't give you permission to fill up on salty chips
and guacamole. Add more avocado to your diet the heart-healthy way by tossing
it into salads, spreading it on sandwiches, or even blending it into
smoothies.
Oats and other whole grains: People who eat more whole grains such as oats, brown rice, and whole-grain bread have a lower risk of death, especially due to cardiovascular disease, according to a new study in the Journal of the American Medical Association.
People with high whole-grain intake—as much as six or more servings per
day—have a 15 percent decreased risk of death due to heart disease,
researchers found. Previous studies suggest that fiber in whole grains
may help reduce blood cholesterol and blood pressure levels, which can
help protect your heart. Take a scan of your diet and replace refined
grains (such as white bread, white pasta, white rice, bagels, and other
baked goods) with whole. Replacing just one serving of refined grains
with a serving of whole grains per day was associated with an 8 percent
lower risk due to cardiovascular causes, the study found.
Almonds: Shed fat and boost your heart health? Sounds like a win-win. Participants who snacked on 1.5 ounces of almonds per day for six weeks lost more abdominal fat and experienced a greater decrease in LDL (bad) cholesterol than
those who snacked on a muffin containing the same number of calories,
reports a study in the Journal of the American Heart Association.
Excess belly fat and increased cholesterol levels are associated with
metabolic syndrome, a cluster of risk factors that can increase your
risk of heart disease and other health issues. Almonds are a rich source
of oleic acid, an unsaturated fatty acid, as well as fiber and
phytosterols. Reach for a handful of almonds per day.
Showing posts with label avocado. Show all posts
Showing posts with label avocado. Show all posts
5.13.2014
10 Foods That Are Much Healthier Than You Think
There are a lot of foods that we love that get a bad wrap. Well it turns out that some of them aren't as bad as we once thought they were. See how many of these delicious and good for you foods that you can incorporate into your diet.
Avocado: It may surprise you but avocados are actually fruits; fruits that contain fat. They are actually one of the few produce items that do. Their heart protecting monounsaturated fats are actually one of the things that make them healthy. Eating these tasty green fruits can help lower your risk of heart disease and stroke.
Spaghetti and Meatballs: You get iron and protein from the beef, lycopene from the tomatoes and energy producing carbs from the pasta, this dish is an energy producing trifecta. If you make sure that you are using lean beef and are sticking to modest sized portions you can definitely enjoy it's benefits without overdoing it. Limit yourself to 3 ounces of meat and 1 cup of cooked pasta. You can also increase the benefits by using whole wheat pasta and adding mushrooms to the meatballs to add fiber and cut fat. Eat this alongside a big green salad with lots of veggies.
Bananas: These used to be bashed for their high sugar and carb content but bananas are incredibly healthy fruits. A small banana has the same calories, carbs and fiber as an apple. They are packed with vitamins C and B6 and good for your heart potassium.
Peanut Butter: It definitely contains fat but 30 percent of your daily calories should come from healthy fats and peanut butter is a great choice for that. It is also a great way to get protein, fiber and vitamin E. The same goes for whole peanuts or other nuts such as almonds or walnuts.
Coffee: It may add a little pep to your step but it is also full of antioxidants. Research has linked drinking this brewed beverage to a decreased risk of type-2 diabetes and improved mental health as you age.
Corn: Many people frown on this veggie because it is starchy. Well it may be starchy but it is actually a grain. One cup of corn kernels has 5 grams of protein, 4 grams of fiber and energy producing B vitamins. You can also eat corn in a variety of ways--polenta, tortillas and popcorn are all healthy whole-grain options.
Burritos: Burritos can be a healthy choice when they are filled with veggies, rice, beans and a small amount of meat. These burritos can cover all of your nutrition bases in one tortilla. Choose an 8 inch whole-wheat tortilla and stay away from the sour cream and loads of cheese to keep the calories and fat in check. Try adding things like white beans, avocados and chicken to mix things up a bit.
Chicken Thighs: Dark meat chicken has a bad rap for being fatty and artery clogging but it is actually the skin you should be avoiding. Dark meat, like avocados, is high in monounsaturated fat. Thighs are also more affordable than boneless skinless chicken breasts.
Eggs: Eggs do contain some cholesterol, but that doesn't mean they are a total no-no for you. According to the American Egg Board, healthy individuals can eat up to two eggs per day without significantly affecting blood cholesterol levels. Eggs are also full of vitamin A, D and the antioxidant lutein. Don't skip the yolks, there is just as much protein in there as the whites.
Potatoes: They are another veggie that has been shunned for it's starch content but potatoes are a nutrition powerhouse. A medium potato has 165 calories, 5 grams of fiber, 4 grams of protein, 10 percent of your daily iron and 70 percent of your daily vitamin C.
Source: foodnetwork.com
Avocado: It may surprise you but avocados are actually fruits; fruits that contain fat. They are actually one of the few produce items that do. Their heart protecting monounsaturated fats are actually one of the things that make them healthy. Eating these tasty green fruits can help lower your risk of heart disease and stroke.
Spaghetti and Meatballs: You get iron and protein from the beef, lycopene from the tomatoes and energy producing carbs from the pasta, this dish is an energy producing trifecta. If you make sure that you are using lean beef and are sticking to modest sized portions you can definitely enjoy it's benefits without overdoing it. Limit yourself to 3 ounces of meat and 1 cup of cooked pasta. You can also increase the benefits by using whole wheat pasta and adding mushrooms to the meatballs to add fiber and cut fat. Eat this alongside a big green salad with lots of veggies.
Bananas: These used to be bashed for their high sugar and carb content but bananas are incredibly healthy fruits. A small banana has the same calories, carbs and fiber as an apple. They are packed with vitamins C and B6 and good for your heart potassium.
Peanut Butter: It definitely contains fat but 30 percent of your daily calories should come from healthy fats and peanut butter is a great choice for that. It is also a great way to get protein, fiber and vitamin E. The same goes for whole peanuts or other nuts such as almonds or walnuts.
Coffee: It may add a little pep to your step but it is also full of antioxidants. Research has linked drinking this brewed beverage to a decreased risk of type-2 diabetes and improved mental health as you age.
Corn: Many people frown on this veggie because it is starchy. Well it may be starchy but it is actually a grain. One cup of corn kernels has 5 grams of protein, 4 grams of fiber and energy producing B vitamins. You can also eat corn in a variety of ways--polenta, tortillas and popcorn are all healthy whole-grain options.
Burritos: Burritos can be a healthy choice when they are filled with veggies, rice, beans and a small amount of meat. These burritos can cover all of your nutrition bases in one tortilla. Choose an 8 inch whole-wheat tortilla and stay away from the sour cream and loads of cheese to keep the calories and fat in check. Try adding things like white beans, avocados and chicken to mix things up a bit.
Chicken Thighs: Dark meat chicken has a bad rap for being fatty and artery clogging but it is actually the skin you should be avoiding. Dark meat, like avocados, is high in monounsaturated fat. Thighs are also more affordable than boneless skinless chicken breasts.
Eggs: Eggs do contain some cholesterol, but that doesn't mean they are a total no-no for you. According to the American Egg Board, healthy individuals can eat up to two eggs per day without significantly affecting blood cholesterol levels. Eggs are also full of vitamin A, D and the antioxidant lutein. Don't skip the yolks, there is just as much protein in there as the whites.
Potatoes: They are another veggie that has been shunned for it's starch content but potatoes are a nutrition powerhouse. A medium potato has 165 calories, 5 grams of fiber, 4 grams of protein, 10 percent of your daily iron and 70 percent of your daily vitamin C.
Source: foodnetwork.com
6.19.2013
Chili-Dusted Avocado Potatoes
Now that you know how nutritious potatoes are, give this delicious and easy potato recipe a try!
Chili-Dusted Avocado Potatoes
2 large russet (baking) potatoes
2 tsp canola oil
3/4 tsp chili powder
1/8 tsp salt
4 slices low fat turkey bacon
1 avocado cut into 16 slices
1/2 cup shredded reduced-fat Cheddar cheese
1/4 cup fat free sour cream (optional)
hot pepper sauce to taste (optional)
Coat baking sheet with foil and spray. Cut each potato into 4 slices and trim so that each piece lays flat. Rub each slice evenly with olive oil and sprinkle with chili powder and salt. Cook potatoes until tender and can easily be pierced with a fork. Meanwhile cook turkey bacon and when cooked set aside on a plate. When potatoes are tender top each piece with half a slice of turkey bacon, 2 slices of avocado and 1 tablespoon of cheese. Leave in the oven for a few minutes until cheese is melted. Top with sour cream and hot sauce if desired.
Chili-Dusted Avocado Potatoes
2 large russet (baking) potatoes
2 tsp canola oil
3/4 tsp chili powder
1/8 tsp salt
4 slices low fat turkey bacon
1 avocado cut into 16 slices
1/2 cup shredded reduced-fat Cheddar cheese
1/4 cup fat free sour cream (optional)
hot pepper sauce to taste (optional)
Coat baking sheet with foil and spray. Cut each potato into 4 slices and trim so that each piece lays flat. Rub each slice evenly with olive oil and sprinkle with chili powder and salt. Cook potatoes until tender and can easily be pierced with a fork. Meanwhile cook turkey bacon and when cooked set aside on a plate. When potatoes are tender top each piece with half a slice of turkey bacon, 2 slices of avocado and 1 tablespoon of cheese. Leave in the oven for a few minutes until cheese is melted. Top with sour cream and hot sauce if desired.
10.15.2012
So much more than Guac: 5 Surprising Uses for Avocados
Guacamole is delish, but there are so many more uses for avocados than just dip. While they are higher in calories than other fruits, they are a healthy source of folate, fiber, vitamin E and potassium, and rich in unsaturated fats. Try some of these surprising uses, you just might be surprised!
- Grilled avocado boats. These are sure to surprise your dinner guests. Slice the avocado in half, removing the pit. Stick them on the grill, face down, and cook until they start to melt and get grill marks. Fill the “boats” with a black bean-tomato-corn salsa or shrimp salad.
- “Creamy” green pasta. Add smashed avocado mixed with a little pasta water for a delicious “cream” sauce for noodles. The avocado lends an amazing texture and a cool green color to the pasta.
- Fat replacer. Using avocado to replace butter decreases saturated fat and increases nutrients in baked goods. Avocado makes baked goods soft, creamy and less crumbly (it’s also a fantastic standby in vegan and vegetarian baking).
- Smoothies. Avocados enhance the color and texture of green smoothies. Blend avocado with yellow-colored fruits (like mango, bananas and pineapple) and some leafy greens for an electric-green smoothie filled with flavor and nutrition.
- Face mask.Wondering how to use those overripe avocados? Smash it up and smear in it on your face. The essential oils can help rehydrate the skin, giving you a smooth finish and refreshed look!
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