Ingredients Make the Difference.
Blood Pressure, Cholesterol & Inflammation
Time to rally & get the main 3 components to heart disease under control - blood pressure, cholesterol and inflammation.
Blood Pressure: Think beyond the salt shaker | High blood pressure is caused in part, by diet. & having too high of blood pressure is dangerous, because it makes your heart work even harder. Food choices are key here - and it’s not just giving up salt or reducing your sodium intake. Research has proved that diets rich in fruits, veggies, whole grains, and magnesium, plus, low in fat helped to lower blood pressure levels. So, it’s not just salt!
Cholesterol: Control It or It Will Control You | No one is perfect, right? & yet there really isn’t a perfect cholesterol number, but if your LDL is too high, it’s time to seek medical advice, but it is always recommended to lower cholesterol through diet and exercise.
Inflammation: Put The Fire Out | Think of antioxidants in food as fire extinguishers and little scrubbers for your arteries. Plaque in your arteries can be inflamed and can rupture like a pimple, causing a heart attack. Following a plant-based diet, helps to reduce inflammation.
Research indicates diets rich in oatmeal and ancient grains are great ways to lower cholesterol.
I love hearty soups topped with greens such as rainbow chard, kale or spinach. Filling, yet good for you!
Love to Cook - Cook to Love!
eating with wellness can bring joy
Eat the Mediterranean Way: If you want to eat healthier, begin by taking small steps and focus on the recipe and the entire meal, rather than debating about what is labeled as 'good food vs bad food.'
Love butter, but your heart doesn’t love it back? Substitute plant-sterol spreads over butter and other fats.
Watch your sugar intake. Be sure to check your nutritional labels and remember there are more than 40 names for sugar.
Salt may be the essence of cooking…but fresh herbs can spice up any recipe and add full flavor. Remember your food shouldn’t taste like the ocean!
Making Chili or Stew? Look for reduced salt-beans or soak dried ones overnight. Garbanzo beans soaked overnight make the perfect blend for homemade hummus.
Go Nuts! Walnuts, flaxseeds, pumpkin seeds are wonderful ways to provide crunch and are an easy way to get your Omega 3s into your diet.
Omega 3s, Good Fats, Whole Grains &
I love cooking up recipes that are packed full of Omega-3s, good fats and wholesome ancient grains. Nothing beats fresh wild salmon with fresh herbs served up with a walnut pesto and a platter of colorful root veggies.
Omega-3s are found in fatty fish, flaxseed, canola oil, walnuts and pumpkin seeds to name a few. The power of Omega-3s help make the blood platelets less sticky, decrease triglyceride levels and may help with irregular heartbeats. Substitute saturated fats and trans-fats with omega-3s for ultimate heart health. For example, walnut oil adds a nutty flavor to salad dressings. Fish capsules are a great way to get your omega-3s, but be sure to talk with your healthcare provider about proper dosage.
Pro tip: Saute veggies with a high smoke point to avoid added carcinogens. Extra Virgin Olive Oil is great as a drizzle for veggies or salads, but not as a healthy oil to saute or cook with on the cooktop. Try apple juice, or veggie broth or season with a plant based butter. If you must use oil, try a little bit of sunflower, organic canola or safflower oil but not the entire bottle! Remember less is more!
Be sure to pick Wild Salmon, as it is packed in Omega 3!