“Recipe” for a Healthy Heart

healthy-heartHeart disease is the leading cause of death for both men and women, but it’s also preventable. This month is heart health month so it’s a great time to take care of your heart.

A healthy diet and exercise is the simple “recipe” to a healthy heart. However, it may not always seem that simple due to work and busy schedules. To make it a little easier, here are some healthy recipes and tips to help improve heart health. Just click on the title and enjoy preparing a recipe to help your heart.

Breakfast

Overnight Oats
Heart-health benefit: Oats provide soluble fiber. This nutrient lowers cholesterol and therefore aids in heart health. Almonds have this fiber too, as well as unsaturated fats and omega-3 fatty acids, which also support a healthy heart.

Lunch

Mango, Avocado, and Black Bean Salad

Heart-health benefit: Beans are a lean source of protein. They provide fiber while improving cholesterol because they do not contain saturated fat as animal proteins do. Make sure to purchase low-sodium or no-sodium options if you choose to buy canned black beans for healthy blood pressure.

Snacks

Celery sticks

Heart-health benefit: Celery helps keep blood pressure low and reduce cholesterol.

Banana

Heart-health benefit: Bananas are rich in potassium, yet low in sodium. Foods with this combination help lower risk of stroke and high blood pressure.

Dinner

Shrimp and Broccoli Stir Fry

Heart-health benefit: Shrimp is heart healthy if prepared correctly. Avoid fried shrimp or creamy high fat sauces. Broccoli is a heart healthy vegetable because it has no fat and is high in many nutrients.

Dessert

Raspberry Frozen Yogurt

Heart-health benefit: Frozen yogurt is a healthier alternative to ice cream because there is less saturated fat. Toppings provide added calories, so try to avoid those.

These recipes are only one component to heart health. The other is exercise. Cardiovascular fitness is specific for heart health. The goal for adults is to be active for at least 30 minutes each day. It doesn’t matter what time of the day that you are active and it doesn’t have to be continuous- you can break up the activity into segments. This can be as easy as walking briskly for 10 minutes, 3 times a day. During these cold months you can always become a “mall walker”. Depending on the size of the mall a few laps around the mall can add up to 30 minutes of physical activity.

 

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