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According to Northwestern Medicine, keeping your heart healthy during the fall/winter is important. They have put together tips on how you can manage your heart-healthy during the colder months. Here’s how:

  • Dress for the weather. Wear layers and especially wear hats, gloves and heavy socks.
  • Come inside often. Give yourself breaks to warm up if you’re spending time outside in the cold.
  • Avoid excess alcohol. Alcohol can make you feel warmer than you really are and therefore can be particularly dangerous when you’re outside in the cold.

Number of servings:  4 Oven:  400°F

Ingredients

QuantityIngredient
4 tbspOlive oil
1 lbPotatoes, your choice – washed, not peeled, thinly sliced
1Medium yellow onion, thinly sliced
4 clovesGarlic, thinly sliced
2-3 sprigs eachThyme, Rosemary
4Fillets – tilapia (5-6 oz)
2Thinly sliced lemons
1 cupDry white wine
4Medium tomatoes, diced
½ cupKalamata olives (or other black olives)
4 tbspChopped parsley
1Lemon – juice

Method

  1. Heat olive oil in an oven-safe pan over a medium heat.
  2. Add the potatoes, cover and cook until tender.
  3. Add onions, garlic, herbs and season with salt and pepper.
  4. Cover and cook until the vegetables are tender – about 5 minutes.
  5. Lightly season fish with salt and pepper, place on top of potato and onion mixture and top fish with lemon slices.
  6. Increase heat to medium high, add wine and cook it until reduced by about 1/2 – no more than 2 minutes.
  7. Cover and place in oven to bake for 8 minutes.
  8. Transfer fish and vegetables to plates, saving the sauce in the pan.
  9. Place the pan on the stove at high temperature – reduce the broth 1-2 minutes.
  10. Add the tomatoes, olives, parsley and lemon juice to the pan.
  11. Cook until sauce thickens – about 10 minutes.
  12. Drizzle sauce over fish and serve.

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have nutrition question for our dietician, you can email Marsha here…

Do you have a heart healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com

According to Healthline, here are 28 Heart-Health Tips to include in your diet:

Move your body

Ensure you’re always moving! Consider going for a stroll during your lunch break or exercises in your spare time.

Know your numbers

Visiting your doctor and checking your vitals is important for your heart-health. Schedule regular check-ups with your doctor.

Eat chocolate

Eaten in moderation, dark chocolate can actually be good for you. It can help lower the risk of heart disease.

Kick your housework up a notch

Activities around the house keep your heart pumping and body moving! Consider mopping or vacuuming.

Consider pet therapy

Our pets offer more than good company and unconditional love. It may also help lower your chances of dying from heart disease.

Check out more here

  1. Limit your intake of salt and caffeine. (No more than the equivalent of four regular cups of coffee per day.)
  2. Try to get 8 hours of sleep each night.
  3. Have regular check-ups with your physician. Early detection is the key to a successful solution.
  4. Keep a positive attitude and wear a smile… it takes only 22 muscles to smile, but 37 to frown.
  5. Make time for leisure activities such as reading, hobbies, sports, TV etc.
  6. Invest in CPR and AED education and training, and encourage your family and friends to do the same

Eating healthy on a regular basis is extremely important for good heart health and overall, health. Therefore, WebMD published a great article on 21 different types of food that are beneficial to your heart.

Fresh Herbs

Adding this to your food, instead of salt will not only add flavour but it will eliminate your salt and fat intake.

Black Beans

Beans have so many heart-healthy nutrients. Beans can lower blood pressure, and the fiber in them can help control cholesterol and blood sugar levels.

Salmon: Super Food

Salmon is a super-food that is rich in omega-3s. Omega 3’s are healthy fats that can lessen the risk of heart disorders.

Olive Oil

This oil is a healthy fat, which is rich in heart-healthy antioxidants, and they may protect your blood vessels.

Walnuts

A small handful of walnuts a day may lower your cholesterol and protect against inflammation.

Check out more at WebMD.