Eat To Reduce Your Risk Of Heart Disease

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.

Blue Banana Protein Shake

Blueberries are in season right now and I just can't get enough of them.  I have been tossing a handful or two in my Cheerios every morning and grabbing handfuls out of the fridge when ever a craving strikes.  Blueberries and banana are a great flavor combination and so healthy for you.  Toss them together in this four ingredient shake that will taste delicious and is good for you!

Blue Banana Protein Shake
Prep time: 10 minutes
Total time: 10 minutes
Servings: 1

1/2 cup frozen chopped banana
1/2 cup frozen blueberries
3/4 cup 1% milk
1 scoop vanilla protein powder (6 Tablespoons)

In blender, place all ingredients. Cover, blend on high speed until smooth. Pour into a large glass and serve immediately.

If you don't have frozen bananas and blueberries you can use fresh and then add a 1/2 cup of ice.  And if you don't have protein powder try substituting some plain or vanilla Greek yogurt for that added protein to keep you going longer. You can also sub out the blueberries for any berry that you have.

I keep a good supply of bananas on hand, I love them. But when they are ripening faster than I can eat them I like to cut them up into chunks, put them in a sandwich baggie and toss them in the freezer. That way I have frozen bananas whenever the smoothie craving hits!

Source: livebetteramerica.com

Blueberry Oat Pancakes With Maple Yogurt

I absolutely LOVE breakfast foods.  Whether it is a big bowl of Cheerios with bananas, a crispy waffle with strawberries and cream or a plate of eggs, toast and hash browns, I love it all.  A lot of breakfast foods are decadent and aren't the best things to eat when you are trying to eat healthier.  I have been trying out a lot of healthier recipes or altering recipes that I love to make them healthier.  These pancakes taste decadent and you won't believe how good they are for you!  A delicious and healthy breakfast that will keep you full for hours is on the way.

Blueberry Oat Pancakes With Maple Yogurt
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 2; each serving is 3 (3-inch) pancakes and about 1/2 cup yogurt mixture

1 cup old fashioned rolled oats
1/2 cup low fat cottage cheese
2 eggs
1 tsp vanilla
1 cup blueberries (can be fresh or frozen)
3/4 cup Greek style low fat yogurt
1 T maple syrup

Combine oats, cottage cheese, eggs and vanilla in a blender and mix until smooth. Gently stir in blueberries.

Heat large nonstick skillet over medium heat and coat pan with cooking spray. Spoon about 2 T batter per pancake into pan. Cook about 3 minutes or until tops are covered with bubbles and the edges look set. Carefully flip pancakes over and cook other 3 minutes or until golden brown.

Combine yogurt and maple syrup and serve over pancakes.

Per serving: 410 calories; 12g fat; 26g protein; 6g fiber

Source: Health.com