Acai Berries For A Healthy Heart
Acai Berries For A Healthy Heart
Most people have heard about the great benefits of the acai berry. One of the most important is the fact that it helps people overcome heart problems, slow them down, or prevent oncoming heart issues. How does the acai berry do this and what exactly does it do?
One of the most concerning health issue with the heart includes cholesterol. Around 490,000 Americans alone die every year due to Coronary Heart Disease and elevated cholesterol levels. With the ability to be able to regulate or maintain their cholesterol level, many people all across the world would be able to lead a healthier lifestyle.
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Thats where the acai berry comes into play. There are several compounds in the acai berry that help reduce cholesterol levels, blood pressure and promote antioxidants within the body. Regular intake of the acai berry in any form can help lower the cholesterol level and ultimately a better heart. However, its not just cholesterol that acai takes care of.
The calcium-rich fruit also reduces the impact and stress of osteoporosis on and maintains skeletal strength. Not only this, but people who suffer from high blood pressure also seem to have a diet low in calcium, according to some studies. When calcium is added to their diet, their blood pressure drops. This keeps strain off of the heart. And what better way to get more calcium without the cholesterol of milk and other dairy products than the acai berry? Its readily available in all different forms from juice to powders and supplements all across the world as it becomes more and more popular.
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Vitamin E, also found in abundance in this berry (twice the Daily Value!), plays an important role as well. Its greatly influential for fixing damaged tissue and a protective agent. “Acai” high fiber content is very favorable to the consumers proper intestinal function, ” reports Dr. Herve Rogez , “Fiber accelerates the intestinal processes and has a very important role in avoiding colon cancer, The D.V. is 35g of fibers/adult a day, Acai consumers reach this dose very easily.” Not only do consumers protect themselves from heart, skin and other problems, but acai has also shown great potential for fighting and possibly curing cancer.
Acais high fiber content also accounts for a healthy heart and body. It is very beneficial for proper intestinal function. Its key in avoiding and preventing colon cancer as well. Keeping your body healthy help the heart beat easier and overall body processes work at their most proficient.
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Overall, the acai berrys many benefits dont stop just at boosting energy and having many antioxidants. With new experiments and continual research on this superfood, many things are being discovered about it every day. It might one day even help battle cancer. But even without knowing that, with the berrys ability to cleanse and keep the body healthy, it is becoming more and more popular, especially with those who are looking to become healthier without having to resort to drastic measures. And with acai becoming more popular, it is also becoming more readily available all across the world in supermarkets and other various shops.
Categories: Healthy Heart Tags: Acai, Berries, Healthy, Heart
How To Have A Healthy Heart
How To Have A Healthy Heart
In autumn and winter, with the change of temperature, heart diseases would achieve its peak. According to the statistics, there is about seventy percent myocardial infarction outbreak at this period. How to protect heart becomes the main concern for the elderly. This article will introduce you eight types of life style would do well on keeping a healthy heart.
Sleep at least for seven hours a day. The insufficient sleep causes the change of metabolism and thus increases the risk of obesity and diabetes, and under this situation, the risk of heart disease would also be increased. Recently, a research done in Chicago shows that too little sleep for an adult would cause the increase of accumulation of intra-arterial calcium.
As we all known, high blood pressure is the main culprit of cardiovascular disease. Usually, we think that blood pressure should main between 120/80 to 130/85. In fact, if we can put the blood pressure from 130/85 down to 115/76, this means our body would be 10 years younger. There is no data shows that intake of medicine can achieve the goal to decrease blood pressure. So, exercises, weight-loss and reduce of stress are generally believed the good ways to reduce blood pressure.
Avoid exposure to the secondhand smoke. It is said that people who are passive smoking for one hour equals to smoke 2to 4 cigarettes.
A study done in Harvard University shows that one more hour we take exercise, then our life span would be increased to two hours. So, walk half an hour a day is very beneficial to our health. Also the regular exercise every day is helpful to the heart blood-pumping function and anti-aging.
Eat fish three times a week, this main because that the protein that fish contains has a very important role on protecting angiocarpy. If you don’t like seafood, you can choose to eat 30mg walnut seed, it can play the same role.
Recently, a large number of research shows that low doses of aspirin is helpful for preventing women from heart diseases, but the most powerful proof shows that aspirin can reduce the incidence of stroke. People who are over 40 are recommended to intake of aspirin for 150mg a day and it is better to drink some water before and after taking aspirin, this would help to reduce the drug’s irritation to stomach.
Reduce the pressure in daily life. Chronic stress not only affects sleep, but also do harm to cardiovascular health. Therefore, it is essential to learn to relieve the pressure.
Chronic infection can stimulate the body to fight bleeding and thus lead to the increase of risk of heart diseases. Chronic oral infection diseases also contribute to the incidence of cardiovascular diseases. So we should learn to control infection.
Categories: Healthy Heart Tags: Healthy, Heart
Think You’re Heart Healthy?
Think You’re Heart Healthy?
Michael Jackson is said to have died from Sudden Cardiac Arrest. Is that the same as a heart attack? No. Heart attack is caused by a blockage in the coronary artery. Sudden cardiac arrest occurs when the flow of blood to the heart and brains stops because the hearts suddenly stops beating. It may have nothing to do with heart disease.
Cardiac arrest can be caused by heart problems, but also by trauma to the head, drugs, respiratory failure due to drowning, choking or lung problems…or it can be triggered by your emotions.
What do emotions have to do with your heart? Everything. Research shows that mental or emotional stress put increased strain on the heart as well as on the immune and hormonal systems. One result is greater risk of fibrillation, i.e. irregular heart rhythms.
Negative emotions such as fear, anger, anxiety or frustration, on the other hand, throw your systems into disharmony.
One result is fibrillation. Another is poor lung and heart function, which can shut down the flow of blood and oxygen to the heart and brain. The result? Sudden cardiac arrest.
One study (Kawachi et al.) found that highly anxious men were 6 times more likely to suffer sudden cardiac death than calmer men. The Mayo Clinic reported that emotional stress is the strongest predictor of cardiac arrest and heart attacks…more than all lifestyle factors! An international study (Rosenman) found that feeling helpless increased risk of cardiac death by 60%.
Here’s the message: Manage your stress and cultivate more love and appreciation, and your heart will be healthier, if you’re recovering from previous heart problems.
Categories: Healthy Heart Tags: Healthy, Heart, Think, You're
Heart-Healthy Chocolate Dessert Recipes
Heart-Healthy Chocolate Dessert Recipes
It is February a time when chocolate moves to center stage because of Valentine’s Day and Heart Health Awareness month. Yes, when it comes to matters of the heart, a discussion of chocolate is never far behind and for good reason. Chocolate is often given as a gift to those we love as a symbol of how much we care, and from a health perspective, chocolate contains cocoa which has many heart-healthy benefits as indicated below:
Cocoa contains high levels of antioxidants which help prevent cholesterol from oxidizing and free radicals from harming cells
Eating small amounts of dark chocolate on a daily basis has been shown to reduce blood pressure in people with high blood pressure
LDL cholesterol or “bad” cholesterol can drop by as much as 10% with regular dark chocolate consumption
The saturated fat in chocolate is stearic acid which has little to no effect on cholesterol levels
Cocoa powder contains soluble fiber which helps lower LDL cholesterol
So, in celebration of Valentine’s Day and Heart Health Awareness month, make it a point to savor the following rich-tasting, chocolatey, easy-to-prepare chocolate treats with the one you love.
The following recipes will deeply satisfy while being healthy for your heart at the same time!
Most chocolate treats contain too little cocoa, too much refined white sugar, the wrong kinds of fat and very little in terms of nutritional value. The following chocolate treats contain such healthy ingredients as nut butter, natural sweeteners that are gentle on blood sugar or that have some nutritional value, and heart-healthy beans. You may be wondering how beans can be used in a delicious-tasting chocolate treat, but they can be. The following Fudgy Chocolate Brownie recipe which uses garbanzo beans instead of flour is a favorite of both adults and children (you’d never guess there were beans in this recipe!) as is the Nutty Chocolate Crisp recipe that follows.
Fudgy Chocolate Brownies
Prep Time: 10 minutes
Cooking Time: 45 minutes
Yields: 8 – 12 brownies
Ingredients:
1 ½ cups grain-sweetened chocolate chips
2 cups garbanzo beans, drained and rinsed
4 eggs
2/3 cup agave nectar or 1 ¼ cup date sugar
½ teaspoon baking powder
Directions:
In a small bowl melt chocolate chips in microwave for 2 minutes. Or place chocolate chips in a heat resistant bowl on top of a boiling pot of water until melted. In blender or food processor combine beans and eggs. Add sweetener, baking powder, and melted chips. Process until smooth. Pour batter into an approximately 9-inch non-stick pan or glass baking dish coated with a little bit of oil. Bake at 350 degrees for 45 minutes. Allow to cool, cut and serve.
NOTE: Eggs aren’t bad for heart health as previously thought. In a large-scale study that was done a while back no link was found between the number of eggs eaten per week and an increase in heart disease.
Recipe printed with permission from the Institute for Integrative Nutrition in NYC
Nutty Chocolate Crisps
Prep Time: 5 minutes
Cooking Time: 5 minutes
Yields: 12 servings
Ingredients:
1 cup brown rice syrup
½ cup almond butter
½ cup grain-sweetened chocolate chips
3 cups brown rice crisp cereal
Directions:
Heat brown rice syrup and almond butter in a large skillet, over low heat until creamy. Stir in the chips until they melt. Remove from the heat and stir in rice crisps. Gently press into a baking dish and allow mixture to set until firm, about 30 minutes. Cut into squares and enjoy.
Recipe printed with permission from the Institute for Integrative Nutrition in NYC
It is possible to enjoy sweets and be healthy at the same time. A healthy sweet treat contains at least some healthy ingredients like nuts, seeds, beans, vegetables (zucchini or squash for example), unsweetened fruit, rolled oats, whole grain brown rice, etc.; uses healthy fats like avocado, canola oil, and grapeseed oil; and sweetens naturally with sweeteners that either raise blood sugar levels less than refined white sugar or with sweeteners that have some nutritional value like date sugar which contains all the nutrition and fiber that is in the whole fruit.
Enjoy!
Categories: Healthy Heart Tags: Chocolate, Dessert, HeartHealthy, Recipes
Heart Care Healthy Foods And Exercise For Healthy Heart
Heart Care Healthy Foods And Exercise For Healthy Heart
The affection is the lot of basic organs for humans. An advantageous affection will aftereffect in superior of action better. More info visits our website ayurvedicherbalcure.com.
However, not anybody has an affection action that functions perfectly. Unhealthy action can activate an array of diseases. Affection ache a lot of frequently activate is coronary affection disease, chest affliction (angina)
Coronary affection ache is affection ache which abounding sufferers the most. This ache attacks the claret argosy and can could cause affection attacks. A affection advance acquired by chock-full arteries that impede the administration of oxygen and nutrients to the heart. However, not all affection ache acquired by claret barge problems.
Heart Healthy Foods
Fruits
Like an old aphorism would say “An angel a day keeps the doctor away.” Studies accept apparent that absorption of fruits familiar would abate the accident of compliant cardiovascular accompanying diseases if we abound old. Fruits accept accustomed fiber, nutrients and vitamins, which are bare by our physique abnormally by our heart. Hence, fruits appear on top of the account of affection advantageous foods.
Natural Food
You may anticipate that Fruits are anon Accustomed aliment but anticipate again. Accustomed aliments are those, which you can readily absorb after them accepting to abide processing. Hence, cardiologists advance that we alone yield accustomed aliment or chapped aliment as abundant as possible. Candy aliment accept chemicals, which although bottle the aliment but may not bottle our life. These chemicals may as well accept an adverse aftereffect by abbreviating the accustomed vitamins and nutrients that the aliment can offer. Perhaps this is the actual acumen why accustomed foods are added recommended.
Chocolates
Yes, this may accompany a smile to you but chocolates are advised Affection advantageous foods and are affluent in nutrients. Studies accept apparent that chocolates accommodate Flavonoids, a chemical, which accept been admired as alms allowances for the body. These flavonoids are activate in chocolates. But again, not all chocolates accommodate top levels of flavonoids because a lot of chocolates in the bazaar are processed, they eventually lose flavonoids forth the way.
Tomatoes
Tomatoes are affluent in lycopene which are antioxidants that advice abates chargeless radicals that can accident the beef of our body. Tomatoes are as well affluent in Vitamin C, E and potassium that helps ascendancy claret burden and anticipate blight and affection ache cataracts.
Blueberries
Blueberries are affluent in antioxidants that advice subdue the damaging furnishings of chargeless radicals in our physique and anticipate added abiding diseases. They are as well affluent in cilia and can lower your ache risks and even anticipate anamnesis loss.
Beans
Beans accommodate omega 3 blubbery acids, protein and acrid cilia that can advice lower accident of affection ache and added ailments
Salmon
Salmon contains a able antioxidant alleged astaxanthin that advice anticipate chargeless radicals from causing accident to our body. Salmon is as well an accomplished antecedent of omega 3 blubbery acids that will advice accumulate us abroad from affection disease.
Exercising for a healthy heart
Exercise helps in announcement an advantageous heart. It not alone helps you in accident weight and afire calories, but as well has benign furnishings on fats and cholesterol. People who exercises consistently accept a bigger apportionment that allows the affection to accomplish added efficiently, thereby attention the affection adjoin abounding abiding diseases.
If you exercise regularly, your physique will feel added relaxed, chargeless from accent and anxiety, advance your beddy-bye and accomplish you feel bigger and healthier. Also, it aids assimilation and prevents you from activity bloated. People with affection diseases can now activate their exercise administration by authoritative attenuate changes in their circadian life
Related Healthy Heart Articles
Heart Care Tips To Get Healthy Heart
Heart Care Tips To Get Healthy Heart
The term heart disease in fact applies to a number of illnesses that influence the circulatory system, which consists of heart and blood vessels. It is intended to deal here only with the state commonly called “Heart Attack” and the factors, which lead to such state.
Heart attack is the popular term for unexpected pain in chest with breathing difficulty arising out of certain heart conditions.
Read more on Herbal Treatment for Coronary Artery Disease and Control High Cholesterol and Heart care
Here are tips about what you can do if you want a healthy heart:
1. Stay away from cigarettes: Smoking is a definite no-no when it comes to heart care. Smoking is one of the top factors for heart diseases. Yet many people are heedless of this. Smoking can have a lot of adverse effects on the heart. Some of them include: heart attacks, strokes, heart failure, angina etc.
If you quit smoking even after many years of this habit, you can hope to regain your health. Hopefully your heart will recover and even the cholesterol levels may reduce once people give up this nasty habit of smoking.
2. Walking: Do you know that walking is one of the best forms of exercise for the body. When you walk, all muscles of the body get some exercise. It is recommended to do brisk walking.
It is good if you can manage to set aside at least 30 minutes daily for some brisk walking. However some people cannot set aside separate time for walking everyday. Such people can make use of opportunities like going to a shop, climbing stairs, going for a stroll with your friends, parking car farther than normal etc. This way you can get some much needed walking exercise almost everyday.
3. Swimming: Swimming is another great exercise for the heart. Try to increase the speed and the amount of time you spend in the pool. You can even play water games. Encourage even children to learn swimming at an early age.
4. Household chores: You can get some much needed exercise by doing household chores like gardening, washing dishes, cleaning the rooms, even mopping the floor. It is good for your heart.
5. Maintain an activity log: You can track how much activity you are getting everyday by maintaining an activity log of what you have done. Record things like what exercises you did and for how long along with the date and time. Before you know it, you can get into the habit of being physically active.
Diet and tips for heart care
1.Avoid a smoking
2.Avoid a drinking of alcohol
3.Do not intake more salt.
4.Take fresh vegetables and fruits which containing vitamin E.
5.Control the blood pressure.
6.Do not eat a dired fruits as well as all foods cooked with oil and butter.
7.Doing a regular exercise.
8.Everyday consuming alma and natural source of vitamin C.
Categories: Healthy Heart Tags: Care, Healthy, Heart, Tips
Keeping Your Heart Healthy
Keeping Your Heart Healthy
Your heart beats one hundred thousand times a day and thirty-six million times a year. Close to two thousand gallons of blood pass through it everyday. It is the most outstanding, amazing pumping organ, incessantly circulating blood through an endless route through miles of veins and arteries throughout our lives.
Heart disease is the number one cause of death in men and women, greater then the next causes of death combined. Heart disease includes a number of problems affecting the heart and the blood vessels in the heart. There are all types of different heart disease such as coronary artery disease, heart failure, and heart arrhythmias.
Coronary artery disease is the most common type and it is the leading cause of heart attacks. When you have this you’re arteries become hard and narrow. Blood has a hard time getting to the heart, so the heart doesn’t get the right amount of blood it needs.
Which that can lead to Angina and that’s a chest pain or discomfort that happens when the heart doesn’t get enough blood. It may feel like someone is pressing or squeezing your chest, but sometimes angina means you’re more likely going to have a heart attack. A heart attack happens when an artery is relentlessly or completely blocked, and that the heart doesn’t get the amount of blood it needs for more then 20 minutes.
A blockage in the hearts arteries might reduce or completely cut off the blood supply to a part of the heart. This can cause a blood clot to form and can completely stop blood flow in a coronary artery, which the outcome ends in a heart attack. There are plenty signals of a heart attack which are uncomfortable pressure, fullness, squeezing or pain in the center of your chest lasting more than a few minutes, also pain spreading to the shoulders, neck or arms, anxiety, increased or irregular heart rate, nervousness, cold, and sweaty skin.
Heart failure occurs when the heart is not able to pump blood through the body as well as it should.
That means other organs, which normally do get blood from the heart, don’t get enough blood. This does not mean that the heart stops. Signs of this are shortness of breath, swelling in feet, swelling in legs, and extreme tiredness.
Heart arrhythmias are the changes in the beat of the heart. A lot of people that get this have felt dizzy, faint, out of breath or had chest pains at one time. Changes in heartbeat are usually harmless for most people. As you get older your more then likely to have heart arrhythmias.
Heart disease may be the primary cause of death for both men and women, but that doesn’t mean you have to accept it as your destiny. Taking care of our hearts is critically important, if we want to live to be healthy, wise, and compassionate elders. To ensure a healthy heart and minimize your risk of heart disease and stroke, try Organic Kamut Blend. The ultimate wheatgrass juice from the ancient kamut plant, blened with other valuable cereal grasses-oatgrass, and alfalfa.
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Keep Your Heart Healthy!
Keep Your Heart Healthy!
You have heard many of the rules for preventing heart disease – know your cholesterol levels, cut down on saturated fats and eliminate fried foods, exercise, quit smoking if you haven’t already and do anything you can do reduce your stress levels- meditate, do Yoga or take a walk. We need to add one more to the list since the surprising death of Michael Jackson and that is know the medications you may be taking could be harmful to your health.
The endless commercials on TV touting the latest prescription drug for whatever ails you have more side effects that sound worse than what you are dealing with. When the announcer says “Ask your Doctor”, my first thoughts are ask your Doctor what you can do to prevent this from happening in the first place not how can I get on this drug.
Have you given up FAT in favor of more carbohydrates? If so, you may be doing your heart a disservice.
For years, heart disease was a “fat” problem. It is not – it is actually a sugar problem. People have been on low-fat diets for the past 30 years and heart disease has increased. Surprised? The explanation lies in what is called Syndrome X – a cluster of 4 factors that include HDL (good) cholesterol, Triglycerides, high blood pressure and obesity. Knowing these 4 factors can reduce or increase your risk for heart disease and diabetes.
It is a condition called “insulin resistance.” Insulin raises blood pressure, triglycerides, and LDL (bad) cholesterol which can lead to diabetes. Diabetes increases your risk for heart disease. Even just a small amount of elevated blood sugar can increase your risk for heart disease.
SOLUTION? Eat reasonable amounts of protein and fat and choose GOOD CARBOHYDRATES like fresh fruit and vegetables which will give you more fiber and antioxidants. Simply going for a walk everyday for 30 minutes lowers blood sugar levels.
Are you eating some good fats? Like olive oil, nuts, seeds, Omega 3′s (essential fatty acids) found in cold-water fish, walnuts and ground flaxseeds. Eating less of these good fats can actually increase your risk for heart disease.
SOLUTION? Get “FAT-FREE” out of your head! Toss walnuts or toasted almonds into your salad at dinner or in your morning oatmeal. Eat salmon or fish whenever possible, grind flaxseeds and add them to your smoothie any time of day. Make your own salad dressing with olive oil, lemon juice, your favorite vinegar and a little sea salt and pepper – herbs are great to add for a new flavor.
Do you have a social support system? Are you married or have a significant other? This plays a huge role in your heart’s health no matter what your age is, if you smoke or drink, or exercise. Having a life partner offers emotional security for both men and women.
SOLUTION? Get out there and join a dinner group, find a church, fitness facility, book club, cycling club, whatever interests you so you are forced to get out of your house.
Do you have a TYPE A personality? There is a strong correlation between stress and heart disease and people with TYPE A personality’s tend to live in a high-stress world. Stress increases Cortisol (stress) hormone and adrenaline levels and this in turn increases the C-Reactive proteins in the body – an inflammatory response throughout the body, in particular the heart.
SOLUTION? Take a break – lose the cell phone, take a yoga class, listen to relaxing music. Take time for yourself – meditate. This will lower your heart rate, cholesterol levels and blood pressure.
Did you eat something GREEN today? I am always asking that of people because they are rich in B-complex vitamins which help to de-stress the body and support the adrenal glands. B vitamins help keep homocysteine levels in check – they are an amino acid formed during normal metabolic processes in the body. If blood levels of this hormone are too high, the result is atherosclerosis and heart disease. B vitamins metabolize homocysteine hormones and by increasing your levels of B-vitamins, you can reduce your risk of heart disease.
SOLUTION? Eat your greens or take a B-complex vitamin supplement daily
Are you a spiritual person? Do you pray everyday? Do you have a strong relationship with God? A strong spiritual connection can help you stay healthy in your heart as well as your mind and body.
SOLUTION? Connect with something greater than yourself. Read the Bible, take a moment everyday to pray and be with God. This will have a calming effect on your body and heart and might be the best part of your day.
If you are a post-menopausal woman, heart disease is a concern for women more than breast cancer because estrogen levels drop dramatically after menopause. Estrogen has a protective effect on the heart so adding SOY protein to your day or ask your OB/GYN about bio-idential or compounded hormones.
SOLUTION? Consider adding CoEnzyme Q10 to your supplement regimen daily – it has a protective effect on the heart and Omega 3′s (fish oil) reduce inflammation.
How is your HDL (good) cholesterol levels? If HDL levels are too low, this puts you at risk for heart disease. Good cholesterol removes damaging cholesterol from the cells and transports it to the liver so it can be removed from the body.
SOLUTION? Increase your activity levels, anything that gets your heart rate up can increase your HDL (good) cholesterol levels.
Keep your heart healthy with these simple steps:
1. Eat from the earth, whole foods as much as possible
2. Drink plenty of water everyday
3. Include walnuts, 1 glass of red wine, ginger, apples, barley, oats, green tea, garlic, beans and olive oil in your diet.
4. Take Omega 3′s (fish oil) and Resveratrol (from red wine) and Co-Enzyme Q10 every day to protect your heart.
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Categories: Healthy Heart Tags: Healthy, Heart, Keep
Heart Healthy Holiday Foods
Heart Healthy Holiday Foods
The natural health researchers at Institute for Vibrant Living (IVL) would like to thank Cindy Gray, Author of “The Spirit of Health” for contributing this report:
Happy Holidays! Happy Heart Health? Yes, thankfully both are possible. Just think about what Americans usually eat for the holidays … and the average holiday meal can easily exceed 2,000 fat-laden calories. But rather than focusing on what NOT to eat, (and feeling guilty) read on and learn about delicious foods and healthy ways to enjoy them…. foods that may already be on your shoppng list this year.
Let’s begin with pumpkins—beautiful on the outside and delicious on the inside too. Loaded with vitamin A and teeming with fiber, pumpkin offers more than a seasonal decoration. Low in calories and rich with the healthiest types of fat, enjoy pumpkin pie this year, but tailor it to fit in with a tasty, healthy lifestyle. Instead of a pie made with eggs, sugar, evaporated milk, and a waist-expanding high-fat pie crust, consider using an egg substitute, light cream (or low-fat evaporated milk, or soy milk) in your recipe. Avoid transfat in your pie crust, or make your own without shortening. And don’t forget about natural sugar substitutes like stevia, honey, brown rice syrup or agave syrup.
Next on the list is cranberries, rich with vitamin C, naturally low in calories, coupled with dietary fiber and manganese. Cranberries offer an abundance of proanthocyanidins, the type of antioxidant that helps keep bacteria from adhering to the lining of the bladder and urinary tract. Skip the canned cranberry sauce and easily whip up a batch of your own. Simply simmer fresh cranberries with a little orange juice and zest, sweeten with a natural sweetener, and top with mandarin oranges and chopped walnuts. You can have seconds of this, and thirds too!
What about the simple sweet potato? Often ignored until the holidays, when grandma baked a casserole laden with tons of brown sugar and marshmallows. Yuk! Sweet potato is a root veggie, and a rich source of antioxidants such as vitamin C and beta-carotene. Loaded with potassium like the banana, but with a delicious, edible skin that provides the health benefits of fiber, making the sweet potato a healthy holiday food. Try something different this year and cut them into wedges and roast them drizzled with olive oil and rosemary or your favorite fresh herbs. Sweet potatoes are also delicious mashed with buttermilk, added to a harvest squash soup, or baked and served simply like a baked white potato.
What about good old-fashioned green beans? While they may be one of the healthiest holiday foods out there, (and an excellent source of manganese, vitamins A, C, K, fiber, folate, iron and potassium), the traditional green bean casserole is high in calories and sodium. Save this delicious dish by making a lower-fat version with fat-free cream of mushroom soup and a heart-healthy butter substitute. For extra healthy flavor, cook some onions in olive oil first, add fresh mushrooms, and mix this into the recipe.
And finally, the turkey. This beloved bird is an excellent source of protein, and provides the least amount of fat per serving, compared to other meats, if you pass on the skin. And while you’re passing, try passing on the ham this year. Ham is loaded with fat and is high in sodium, so make it easier to pass on this holiday season by not serving it at all.
Remember during the holidays to think smart: Start out your day with a healthy breakfast like oatmeal, yoghurt and fresh fruit—that way you’re not famished when you arrive at the party. Eat plenty of fresh veggies, with a low-cal dip on the side. If you partake at the party, drink a healthy glass of wine, even a wine spritzer to make the beverage last longer, top it off with fresh citrus for added taste and flair. Feel confident with fresh breath at a party by brushing your teeth and flossing often—remember, dental plaque has been linked with cardiovascular disease, so keep ‘em clean! Eat smaller portions, and don’t buy into the holiday guilt trip that can drag you down in spirit.
The holidays are a season of celebration and spending time with friends and family, so enjoy delicious foods and time with those you love! These are just a few ideas for making your holiday heart-healthy and delicious. The two can go hand in hand.
Here’s to happy holidays and to your heart health!
Categories: Healthy Heart Tags: Foods, Healthy, Heart, Holiday