Heart healthy delicious recipes
Be smart about fats – eliminate trans fats, reduce saturated fats, and focus on monounsaturated and polyunsaturated fats from plant sources like olive oil, nuts and nut butter, seeds, and avocados.
#HEART HEALTHY DELICIOUS RECIPES FREE#
If you are, choose whole grain gluten free bread). So be sure most of your grains are fiber-rich whole grains like oatmeal, brown rice, quinoa, and whole-wheat bread (if you are not gluten free. Increase fiber intake from whole grains – fiber regulates blood pressure, can lower “bad” cholesterol, fills you up, and helps move fats through your system.These can be fresh, frozen, or canned, but watch the sodium levels in vegetables from a can and added sugar in packaged fruit. Eat more fruits and vegetables – besides being low in calories, produce provides an abundance of vitamins and minerals, many of which are known to protect the heart.Know your risk factors, talk to your doctor, and take action to protect your heart health and inspire others to take action. Keep alcohol consumption in moderation.Live an active lifestyle to keep blood pressure and weight under control and reduce the risk of developing diabetes.But there are things that we can all do to reduce our risk and improve our cadiovascular health: Obviously, like many others, I have no control over my family history. Especially since heart disease is the #1 killer of women in the United States. And since this disease, and especially awareness of risk factors and steps to lead a heart-healthy life, is near and dear to MY heart (literally and figuratively), I want to share it with you. Genetics may not be on my side, but there are things I can do to control my other risk factors. So yes, other than while pregnant and nursing, I have been on cholesterol medication since I was in my mid-twenties. So I cleaned up my diet, started getting more physical activity again, lost weight, and two months later, my cholesterol had not changed. While there, I was not working out as much as I usually had, and had gained a few pounds. I blamed it on the fact that I had just spent two months in Europe for work, and definitely enjoyed my share of pastries and gelato and other indulgences. Truly, I did not look like someone who would have one of the risk factors for heart disease.
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I was 25 years old, ate a fairly healthy diet, and worked out regularly. The results came back and it was over 250. When updating my family history with my doctor, she recommended I have my cholesterol checked. But shortly after his heart attack, I had another shock. That was 2004, and luckily he is still with us today. When I saw multiple missed calls and a voicemail from my dad’s wife, I knew something was wrong. I was away from my desk and cell phone for a while. I will share my personal story and advice from the heart, along with some recipe ideas for a heart-healthy diet. We’re also sharing what you can do to reduce your risk factors for heart disease.
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That is why I partnered with the National Heart, Lung, and Blood Institute’s (NHLBI) The Heart Truth program to help raise awareness of the prevalence of heart disease amongst women. All opinions are 100% mine.Įvery February during American Heart Month, I am reminded of the importance of cardiac health, but honestly, it is something on my mind on a daily basis. Disclosure: This was a sponsored post written by me on behalf of The Heart Truth® several years back. HealthCentral Healthy Heart Cooking Club recipes were created by registered dietician Chelsey Amer with nutrition information based on data from the USDA National Nutrient Database. All you need is a little time (in some cases just 15 minutes) and some basic kitchen essentials, and you’re on your way to adopting a healthier way of eating, compliments of the chef: You! So how can you cut down on bad fats without totally ignoring your desire for mouth-watering meals? Allow us to introduce the HealthCentral Healthy Heart Cooking Club: A collection of delicious dietitian-created recipes for breakfast, lunch, dinner, and snacks. If you need 2,000 calories a day, no more than 120 of them should come from saturated fat (that’s roughly 13 grams per day for those keeping score at home). According to the American Heart Association, swapping these fats for healthy ones (monounsaturated and polyunsaturated) can lower your LDL, or bad cholesterol, levels and boost your overall heart health. Your doctor has probably urged you to keep your cholesterol numbers in check by cutting down on unhealthy fats-primarily the trans fats and saturated fats found in cheese, butter, processed foods, and some meats. Enemy number one in the battle against heart disease is cholesterol. And if you have a heart condition, you know your diet can have a real impact-not just on how you feel, but on the ability of your ticker to, well, tick. It’s a fact: Everyone feels better when they eat well.