Ensure you’re always moving! Consider going for a stroll during your lunch break or exercises in your spare time.
Visiting your doctor and checking your vitals is important for your heart-health. Schedule regular check-ups with your doctor.
Eaten in moderation, dark chocolate can actually be good for you. It can help lower the risk of heart disease.
Eating Well, is a great source that informs you on ways that you can eat well on a daily basis. They have shared their top 10 super-foods that anyone can eat on a daily basis!
1.Berries:
Berries are a great source of fiber. Essentially, fiber keeps your digestive system and heart healthy.
2. Eggs:
Eggs are very nutritious. Not only do they have protein and give you the energy you need, but they also keep your eyes healthy.
3. Sweet Potatoes:
Yum! Sweet Potatoes keep your eyes, bones, and immune system healthy.
To check-out the rest of the Superfoods by Eating well, go to: http://www.eatingwell.com/article/290550/10-everyday-superfoods/
There are plenty of Superfoods that you can eat everyday, to protect your heart-health and overall health. It only takes a few minutes to prepare for a lifetime of good health.
Oftentimes, we all enjoy a meal that is unhealthy but did you know that while it’s quite common to adopt an unhealthy diet about 90% of us are not getting the proper daily amount of vegetables?
For this reason, we want to highlight the importance of a diet that is full of fruits and vegetables and the benefits they contribute to your heart health. Which vegetables and fruits are the most heart-healthy though?
To help, we’ve shared below some of the best fruits and vegetables that you can have for a heart-healthy diet, as well as when they’re in season.
Berries such as strawberries and blueberries are believed to carry antioxidants that help to decrease blood pressure and dilate blood vessels. This is attributed to the benefit of compounds known as anthocyanins, and flavonoids.
When they’re available:
Although potatoes can be more challenging to your heart-healthy dining, if you don’t deep fry them, they can be extremely good for your heart. They’re rich in potassium and high in fiber (if the skin is left on), which again, can help lower blood pressure and the risk of heart disease.
When they’re available: year-round
Similar to potatoes, tomatoes are high in heart-healthy potassium. Plus they’re a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help to get rid of “bad ” cholesterol, keep blood vessels open and lower heart attack risk.
When they’re available:
When it comes to your heart health, you can’t go wrong with vegetables. Green vegetables like broccoli, spinach, or kale can give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and can free your body of potentially harmful compounds. They’re also high in fiber and contain lots of vitamins and minerals.
When they’re available:
These soft, tasty fruits will provide your body and heart with plenty of healthy fats. They’re composed of monounsaturated fats, high in antioxidants, and also contain potassium to help lower heart disease factors.
When they’re available: (commercially) generally year-round
One of the most important heart-healthy ingredients that are found in asparagus is vitamin B6. This vitamin can lower homocysteine, a form of amino acid that has been linked to heart disease.
When they’re available: May and June
Bell peppers contain folate, another nutrient that can reduce homocysteine.
When they’re available:
Carrots are rich in carotenoids, which are powerful antioxidants that can combat free radicals that cause heart disease.
When they’re available: February, March, April, May, July, August, September, October, November, and December
Garlic contains phytochemicals that boost immunity and protect the heart against diseases.
When they’re available: February, July, August, September, October, November, and December
Onions are a rich source of sulfur-containing phytochemicals. These phytochemicals can reduce cholesterol levels, and therefore, prevent heart disease.
When they’re available: year-round
If you’re interested in learning about other heart-healthy foods, check out our post on Ten Essential Foods For A Heart-Healthy Diet; And if you’d like to know when other fruits and vegetables are available, check out Foodland Ontario’s page.
Oftentimes, we all enjoy a meal that is unhealthy but did you know that while it’s quite common to adopt an unhealthy diet about 90% of us are not getting the proper daily amount of vegetables?
For this reason, we want to highlight the importance of a diet that is full of fruits and vegetables and the benefits they contribute to your heart health. Which vegetables and fruits are the most heart-healthy though?
To help, we’ve shared below some of the best fruits and vegetables that you can have for a heart-healthy diet, as well as when they’re in season.
Berries such as strawberries and blueberries are believed to carry antioxidants that help to decrease blood pressure and dilate blood vessels. This is attributed to the benefit of compounds known as anthocyanins, and flavonoids.
When they’re available:
Although potatoes can be more challenging to your heart-healthy dining, if you don’t deep fry them, they can be extremely good for your heart. They’re rich in potassium and high in fiber (if the skin is left on), which again, can help lower blood pressure and the risk of heart disease.
When they’re available: year-round
Similar to potatoes, tomatoes are high in heart-healthy potassium. Plus they’re a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help to get rid of “bad ” cholesterol, keep blood vessels open and lower heart attack risk.
When they’re available:
When it comes to your heart health, you can’t go wrong with vegetables. Green vegetables like broccoli, spinach, or kale can give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and can free your body of potentially harmful compounds. They’re also high in fiber and contain lots of vitamins and minerals.
When they’re available:
These soft, tasty fruits will provide your body and heart with plenty of healthy fats. They’re composed of monounsaturated fats, high in antioxidants, and also contain potassium to help lower heart disease factors.
When they’re available: (commercially) generally year-round
One of the most important heart-healthy ingredients that are found in asparagus is vitamin B6. This vitamin can lower homocysteine, a form of amino acid that has been linked to heart disease.
When they’re available: May and June
Bell peppers contain folate, another nutrient that can reduce homocysteine.
When they’re available:
Carrots are rich in carotenoids, which are powerful antioxidants that can combat free radicals that cause heart disease.
When they’re available: February, March, April, May, July, August, September, October, November, and December
Garlic contains phytochemicals that boost immunity and protect the heart against diseases.
When they’re available: February, July, August, September, October, November, and December
Onions are a rich source of sulfur-containing phytochemicals. These phytochemicals can reduce cholesterol levels, and therefore, prevent heart disease.
When they’re available: year-round
If you’re interested in learning about other heart-healthy foods, check out our post on Ten Essential Foods For A Heart-Healthy Diet; And if you’d like to know when other fruits and vegetables are available, check out Foodland Ontario’s page.
Bulgur wheat salad with Broccoli
Serves 2
Ingredients
| Quantity | Ingredient |
| 2/3 Cup | Bulgur wheat |
| 300ml | Home-made or low salt stock |
| 1 Cup | Cherry or baby plum tomatoes, halved |
| 2 | Spring onions |
| 1 | Baby Cucumber, diced |
| 2 Tbsp | Fresh parsley or watercress |
| 1 Tbsp | Fresh mint |
| Dressing | |
| 2tsp | Olive oil |
| 2tsp | Lemon juice |
| 2tsp | Fresh Orange Juice |
Instructions
Cook’s tips
Cover with cling wrap and it will keep in the fridge for 2–3 days. Add a squeeze of lemon or orange juice to refresh it.
This is great as a side dish but to make it a main dish, add chopped roast chicken or turkey, flaked poached salmon or reduced-fat Greek-style Feta cheese and serve with salad.
This recipe was found on the British Heart Foundation’s site. We have plenty of heart-healthy recipes, but if you’re looking for more, they’re a great resource.
Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha isMike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations.
If you have a nutrition question for our dietitian, you can email Marsha here…
