Heart Healthy Diet and Nutrition Tips

 

Eating to Prevent and Reverse Heart Disease

Recent studies have suggested that eating a heart-healthy diet can cut the risk of developing heart disease or stroke by 80%. Considering that heart disease is still the number one killer of both men and women in the United States, this is news worth considering!
Weight control and exercise are the first steps to a healthy heart, but there are additional ways to boost the body’s immunity to heart disease. Take a closer look at how specific food choices impact our ability to help manage or prevent heart disease and high blood pressure— two of the biggest health challenges we face today.

Healthy heart diet: the basics

While age and genetics play a role, doctors have identified six controllable risk factors for heart disease: high blood pressure, high cholesterol, diabetes, smoking, physical inactivity, and obesity. The first steps in preventing heart disease are to quit smoking and incorporate exercise into your life. The rest of your heart healthy plan can focus on your diet – what you eat, and what you don’t eat.
Coronary heart disease is caused by blockages in the arteries that supply blood to the heart. When the blood supply is obstructed, the heart muscle becomes deprived of oxygen and essential nutrients needed to function properly, which can result in angina (chest pains) or a heart attack. The primary substances responsible for narrowing of the arteries are cholesterol and fatty deposits – making dietary cholesterol and saturated fat the two major dietary culprits that affect your heart health,
In order to protect your heart, certain foods should be drastically reduced or eliminated from your diet, while increasing foods that support cardiovascular health.

Eat More	Eat Less
Healthy Fats (raw nuts, olive oil, fish oils, flax seeds, avocados)	Damaged fats (trans fats from partially hydrogenated foods, deep fried foods); saturated fats (whole-fat dairy; red meat).
Colorful, nutrient-loaded fruits and vegetables	Processed food (foods that come in a package); foods high in sodium
Fiber rich foods (whole grains and legumes)	Refined carbohydrates (white starches).
Fish (especially wild salmon, whitefish, tilapia, catfish, flounder, and mahi mahi)	Red meat
Water	Fruit juices, soda source:http://www.helpguide.org

Apple Cinnamon Oatmeal

 

whole grains with fresh fruit are a great way to start off the day. Grains give lasting energy and pack a great fiber punch. You can also use a left over grain from another meal and simply heat it up with a little more liquid, some cinnamon and apple slices.

Apples are naturally sweet, helping to curb our cravings for sweets in a natural way. They have fiber
and Vitamin C.
Cinnamon has many beneficial properties, including a mild anti-inflammatory effect, anti-microbial
properties (helps stop the growth of bacteria as well as fungi), better blood sugar control, the odor
boosts brain activity, and is an excellent source of manganese.
Ingredients:

• 1/3 cup rolled oats (or steel cut oats*)

• 2/3 cup liquid (1 cup liquid for steed cut oats*)

• ½ an apple cut into small pieces

• ½ tsp. cinnamon

• Dash of salt

Directions:
1. Add all ingredients to a small pot
2. Bring to a boil, then turn down to a simmer and cook until soft, about 5 to 7 minutes (about 20
minutes for steel cut oats*)
* Steel Cut Oats are a much heartier cereal. They have more fiber & nutrients. They have a wonderful,
chewy texture and you will stay full longer when you eat steel cut oats.