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 heart healthy. Show all posts
Showing posts with label heart healthy. Show all posts
7.08.2013
Salt
Whether you are just trying to watch your intake of sodium to be healthier or you have to restrict eat because of health issues, cooking at home is always a great first step. Everything you eat while eating out is loaded with sodium But if you are cooking at home there are many simple things you can do to lower the salt and still make your food taste delicious.
Lowering your sodium intake reduces your risk of heart disease and stroke. The average American consumes 3,600 milligrams of sodium each day and 77 percent of that is from processed and restaurant foods. Home cooking accounts for five percent of the daily allotted 2,300 milligrams of sodium for healthy adults. "Cooking puts you in control of the amount of salt and sodium in food, " says Cooking Light Nutrition Essential Advisory Panel Expert Heather Bauer, RD, CDN.
Bauer and Amy Myrdal Miller MS, RD, of the Culinary Institute of America Greystone (CIA), a premier culinary school., provide tips on how to manage salt and sodium while building flavor with other ingredients and techniques. The result: Your body--and your taste buds--can get by with less and never know the difference.
1. Use acids and fresh herbs as flavor accents. Stock the pantry with flavor enhancers to boost taste without added sodium. Acids like wine, citrus juices, or vinegars brighten flavors while fresh herbs enliven finished dishes. Miller recommends trying a savory recipe with half the recommended salt, and filling in with other flavors. "For homemade marinara sauce, add a splash of red wine as the sauce simmers and then sprinkle in some chopped fresh basil at the end," she says. "The alcohol in the wine heightens the flavors of other ingredients, and the fresh basil adds freshness and great aroma. These other ingredients contribute so much flavor that diners won't notice smaller amounts of salt."
2. Excite taste buds with spice blends and specialty salts. At the CIA, chefs are revising seasoning strategies. Use toasted spice blends, which offer flavor nuances. The blend is ground, and chefs add a sprinkle during cooking. If the mixture istn' too fiery or assertive, a final flourish of the blend with a dash of salt is added to round flavors. Another option is to employ specialty salts. A dash of flavored or specialty salts, like smoked sea salt or fleur de sel (a finishing salt from France), adds nuanced flavor and texture. "Using these larger crystal salts at the end of cooking, or finishing with them, puts the salt flavor and great texture up front," says Miller.
3. Be picky about pantry staples. "most people know many canned foods can have a lot of sodium, but they're always surprised at where else it hides," says Bauer. "It's in breakfast cereals, in salad dressings, in jarred marinara sauce, and in breads, too." Compare brands and make the better choice. "If one energy bar has 20 milligrams of sodium and another has 250 milligrams, choose the one with less sodium." Same goes for pantry staples like chicken brother, canned tomatoes or beans, pasta sauces, breads, and condiments. Choosing lower-sodium versions of these foods lets you stretch your sodium budget further, so you can add salt to foods that really need it.
4. Let small amounts of salty and high-sodium ingredients shine. Bauer admits many salt-free foods can be lacking in taste. That's why she advises clients in her nutrition consulting practice to indulge in some higher-sodium ingredients, but to keep amounts small. For example, just a little grated or finely shredded full-flavored cheese makes a powerfully tasty pizza or pasta topper without adding excessive sodium.
Lowering your sodium intake reduces your risk of heart disease and stroke. The average American consumes 3,600 milligrams of sodium each day and 77 percent of that is from processed and restaurant foods. Home cooking accounts for five percent of the daily allotted 2,300 milligrams of sodium for healthy adults. "Cooking puts you in control of the amount of salt and sodium in food, " says Cooking Light Nutrition Essential Advisory Panel Expert Heather Bauer, RD, CDN.
Bauer and Amy Myrdal Miller MS, RD, of the Culinary Institute of America Greystone (CIA), a premier culinary school., provide tips on how to manage salt and sodium while building flavor with other ingredients and techniques. The result: Your body--and your taste buds--can get by with less and never know the difference.
1. Use acids and fresh herbs as flavor accents. Stock the pantry with flavor enhancers to boost taste without added sodium. Acids like wine, citrus juices, or vinegars brighten flavors while fresh herbs enliven finished dishes. Miller recommends trying a savory recipe with half the recommended salt, and filling in with other flavors. "For homemade marinara sauce, add a splash of red wine as the sauce simmers and then sprinkle in some chopped fresh basil at the end," she says. "The alcohol in the wine heightens the flavors of other ingredients, and the fresh basil adds freshness and great aroma. These other ingredients contribute so much flavor that diners won't notice smaller amounts of salt."
2. Excite taste buds with spice blends and specialty salts. At the CIA, chefs are revising seasoning strategies. Use toasted spice blends, which offer flavor nuances. The blend is ground, and chefs add a sprinkle during cooking. If the mixture istn' too fiery or assertive, a final flourish of the blend with a dash of salt is added to round flavors. Another option is to employ specialty salts. A dash of flavored or specialty salts, like smoked sea salt or fleur de sel (a finishing salt from France), adds nuanced flavor and texture. "Using these larger crystal salts at the end of cooking, or finishing with them, puts the salt flavor and great texture up front," says Miller.
3. Be picky about pantry staples. "most people know many canned foods can have a lot of sodium, but they're always surprised at where else it hides," says Bauer. "It's in breakfast cereals, in salad dressings, in jarred marinara sauce, and in breads, too." Compare brands and make the better choice. "If one energy bar has 20 milligrams of sodium and another has 250 milligrams, choose the one with less sodium." Same goes for pantry staples like chicken brother, canned tomatoes or beans, pasta sauces, breads, and condiments. Choosing lower-sodium versions of these foods lets you stretch your sodium budget further, so you can add salt to foods that really need it.
4. Let small amounts of salty and high-sodium ingredients shine. Bauer admits many salt-free foods can be lacking in taste. That's why she advises clients in her nutrition consulting practice to indulge in some higher-sodium ingredients, but to keep amounts small. For example, just a little grated or finely shredded full-flavored cheese makes a powerfully tasty pizza or pasta topper without adding excessive sodium.
3.08.2013
Healthified Tuscan White Bean Soup
A lot of places around the country are still experiencing crazy winter weather and some are starting to show signs of spring. The one thing I will miss when winter is officially gone is I won't be wanting to eat soup every night so I am trying to eat lots of them until it really is spring! Try this one out, it only has 120 calories per serving and 1/2 gram of fat and best of all it is delicious!
Healthified Tuscan White Bean Soup
Servings: 6
Prep Time: 10 minutes
Total Time: 35 minutes
1 medium onion, chopped
In a large saucepan, cook onion, bacon, and garlic about 5 minutes or until onion is tender. Stir in beans; cook 1 minute more. Stir in tomatoes, chicken broth, dried thyme, and black pepper. Bring to boiling; reduce heat. Cover and simmer for 20 minutes.
Remove from heat. Mash bean mixture slightly with the back of a wooden spoon. Stir in spinach. Let stand, covered, for 1 minute to wilt spinach.
If desired, serve with toasted baguette slices and/or garnish with fresh thyme sprigs.
Healthified Tuscan White Bean Soup
Servings: 6
Prep Time: 10 minutes
Total Time: 35 minutes
1 medium onion, chopped
- 1 slice bacon, snipped
- 2 cloves garlic, minced
- 1 can (15 oz) no-salt-added cannellini beans (white kidney beans), rinsed and drained
- 1 can (14.5 oz) no-salt-added diced tomatoes, undrained
- 1 3/4 cups reduced-sodium chicken broth
- 1 teaspoon dried thyme, crushed
- 1/8 teaspoon black pepper
- 3 cups baby spinach leaves
In a large saucepan, cook onion, bacon, and garlic about 5 minutes or until onion is tender. Stir in beans; cook 1 minute more. Stir in tomatoes, chicken broth, dried thyme, and black pepper. Bring to boiling; reduce heat. Cover and simmer for 20 minutes.
Remove from heat. Mash bean mixture slightly with the back of a wooden spoon. Stir in spinach. Let stand, covered, for 1 minute to wilt spinach.
If desired, serve with toasted baguette slices and/or garnish with fresh thyme sprigs.
2.14.2013
Turkey and Spinach Manicotti
Did you know that spinach offers a host of nutrients including vitamins A, C and iron to
name a few. Iron helps transport oxygen to red blood cells to prevent
anemia. And all of that is good for your heart which is perfect because this month is heart health month. Give this recipe a try, its delicious, easy and is good for your heart!
Turkey and Spinach Manicotti
Prep time: 30 minutes
Total time: 50 minutes
Servings: 4
8 uncooked manicotti pasta shells
1/2 pound lean (at least 90%) ground turkey
1 medium onion chopped (1/2 cup)
2 tsp finely chopped garlic
1 cup fat-free ricotta cheese
1 tsp Italian seasoning
1 box frozen cut spinach, thawed, squeeze to drain
1 1/2 cups pasta sauce, any flavor, or marinara sauce
2 T finely grated Parmesan cheese
Heat oven to 375. Spray 11X7 inch baking dish with cooking spray. Cook pasta shells as directed on box, omitting sauce. Rinse with cool water, drain well.
In a medium skillet cook turkey, garlic and onion over medium heat, about 5 minutes, stirring frequently until turkey is no longer pink. Remove from heat and stir in ricotta cheese, Italian seasoning and spinach.
Spoon turkey mixture into shells; arrange in baking dish. Spoon marinara sauce over shells. Bake 20 to 25 minutes or until hot and bubbly. Sprinkle with Parmesan cheese.
*Look for pasta sauce containing less than 300 mg sodium per 1/2-cup serving.
*For fresh herb flavor, use a combination of 1 to 2 tablespoons chopped fresh basil, oregano, thyme and Italian parsley for the dried Italian seasoning.
Source: Live Better America
Turkey and Spinach Manicotti
Prep time: 30 minutes
Total time: 50 minutes
Servings: 4
8 uncooked manicotti pasta shells
1/2 pound lean (at least 90%) ground turkey
1 medium onion chopped (1/2 cup)
2 tsp finely chopped garlic
1 cup fat-free ricotta cheese
1 tsp Italian seasoning
1 box frozen cut spinach, thawed, squeeze to drain
1 1/2 cups pasta sauce, any flavor, or marinara sauce
2 T finely grated Parmesan cheese
Heat oven to 375. Spray 11X7 inch baking dish with cooking spray. Cook pasta shells as directed on box, omitting sauce. Rinse with cool water, drain well.
In a medium skillet cook turkey, garlic and onion over medium heat, about 5 minutes, stirring frequently until turkey is no longer pink. Remove from heat and stir in ricotta cheese, Italian seasoning and spinach.
Spoon turkey mixture into shells; arrange in baking dish. Spoon marinara sauce over shells. Bake 20 to 25 minutes or until hot and bubbly. Sprinkle with Parmesan cheese.
*Look for pasta sauce containing less than 300 mg sodium per 1/2-cup serving.
*For fresh herb flavor, use a combination of 1 to 2 tablespoons chopped fresh basil, oregano, thyme and Italian parsley for the dried Italian seasoning.
Source: Live Better America
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