February

 Love Your Heart!

                 Image result for heart fruits                   

                                                                                                                                                                                                                           It's the time of year where our New Year's resolutions start to slip, but with all the Valentine's decorations around it is a great time to focus on your heart health! Here are three simple tips to help you get started:

 
-Eating Lots of Fiber-
 
Eating more fiber helps our body get rid of the cholesterol that can cause our arteries to get clogged up. 
Good sources of fiber include:
  • Whole grains like whole wheat bread, brown rice, oats, and quinoa 
  • High fiber cereals
  • Beans
  • Fruits and vegetables
 
-Choosing Antioxidant Rich Foods-
 
Fruits and vegetables are rich in antioxidants because they contain pigments that give them their bright colors known as phytochemicals. These pigments have different benefits based on their color such for different parts of your body like your immune system, vision, and heart health. Bright red fruits and vegetables are the most beneficial for the heart. These foods include things like bell peppers, strawberries, and pomegranates. 
 
 
-Making Healthy Fat Choices- 

Cardiovascular heart disease is a major problem and one of the main causes of this disease are unhealthy fat choices. Choosing processed foods that are fried or use a lot of butter are high in saturated and trans fats contribute to this problem. Foods that contain monounsaturated fats are heart healthy and beneficial like avocados, nuts, and olive oil. 

 
****** Heart Healthy Meal Ideas******
 
Oatmeal with skim milk, strawberries, and walnuts
 
Grilled chicken for fajitas with sauteed (in olive oil) red bell peppers and red onions on corn tortilla with light sour cream and salsa
 
Three bean chili with black beans, vegetarian refried beans, and red kidney beans (skip the cheese to reduce the saturated fat) 

                     


 Image result for heart header
 
  

 
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