X

Your browser is outdated. Please upgrade to view this site appropriately.

Browse:
Hi !
My Account
My Account

Log In
Sign in usingFacebook

Why Sign Up?

  • Save recipes
  • Build shopping lists
  • Get personalized food recommendations based on your food and diet preferences
  • Access your shopping list and recipes on your mobile device
  • Manage email preferences
  • Comment and rate recipes

Wellness

/

Articles Article

My Recipe Box

May We Recommend

Baked Sweet Potato French Fries
Find More Favorites

Diet Preferences

Choose Now
Please login to set your preferences

My Menu

My Shopping List

+ Add to Shopping List

WELLNESS TOOLS

EATING BY COLOR

Healthy Aging
Blues
Immunity
Orange
Antioxidant
Green
Prevention
White
Cancer-Fighting
Red

WHAT'S IN SEASON?

GLOSSARY

Healthy Pin of the Week

Gluten Free, Dairy Free and Vegan One Pot Creamy Tomato Basil Lentil Pasta
MY RECIPE BOX
Recipes
Menu
Shopping List

American Heart Month

Put a Spotlight On Your Heart this February

Focus On the Heart

With all the advances in modern medicine, heart disease is still the number one killer of Americans. This is why regular exercise and a healthy diet are so important for good health. Did you know exercise promotes better circulation, helps rid the body of toxins and strengthens the heart? What about the other half of the equation?  What makes a diet healthy? More specifically, what makes a diet heart healthy? Do you have to follow a strict meal plan with a long list of do’s and don’ts? Buy an armful of new cookbooks to revamp your eating habits? Or should you create a meal plan to includes lean meats, an assortment fruits and vegetables? Cook meals that are low in saturated fat, sodium and sugar, with an emphasis on complex carbs rather than simple ones? Do your grocery shopping habits have to change too?

 

Shop For Your Heart, Not Your Stomach

There’s a common misconception that eating healthier costs more. Consider this, the average American spends nearly $150 a month on fast food, soft drinks, candy and snacks. That’s $1,800 a year! Often times, spending upwards of $12.50 per meal. As most of you know, fast food tends to be higher in fat, calories, sodium and sugar, compared to an average home cooked meal. Not only does this take a toll on your heart and body, it also takes a toll on your wallet. Try this the next time you’re grocery shopping, walk past the snack aisle, past the soft drink aisle, and past the candy aisle, instead fill your cart with healthier choices. Select fresh produce like carrots, lettuce, oranges and blueberries. Choose lean meats like chicken, turkey, salmon and tilapia, instead of steaks and bacon. Buy complex carbs such as brown rice, whole grains, sweet potatoes and black beans, instead of potato chips and donuts. You may be surprised by the amount of food you bring home and how little you spend. Just think, your kitchen will be full of food that will last a lot longer than any fast food, candy or snacks ever will.

 

Better Health Through Better Eating

Eating healthy doesn’t have to be hard. It’s a matter of knowing what foods are good for you, what foods are better in moderation and which foods to avoid completely. For instance, dark chocolate is actually good for you and your heart, in moderation of course, about 1 square a day. It is believed eating dark chocolate can reduce the chances of both nonfatal heart attacks and stroke. Dark chocolate has also been linked to lowering blood pressure and improving blood flow. Unfortunately, these findings only pertain to chocolate that is 60% cocoa and higher. Meaning milk chocolate doesn’t make the cut. Speaking of foods that are good for the heart, most nuts are a healthy snack. Almonds, walnuts, macadamias, pistachios and peanuts are all great. Nuts are a good source of protein, fiber, vitamin E and omega-3 acids. Walnuts in particular have a high amount of alpha linoleic acids (ALA), which help reduce inflammation. As you can see, eating better really isn’t that hard. It’s all about making smart choices.

 

Manage Stress…Plan. Schedule. Repeat.

Planning ahead is an important step towards better eating. For one, it will greatly help you plan your budget. You’ll know what you’re having each day, how much to make and exactly how much you’re spending. Second, consider the amount of stress it will relieve when scrambling to put dinner on the table every night. Try to prepare as much food beforehand as possible. It’s a lot easier to refrigerate or freeze your meals, to heat up later, than it is to cook a new meal everyday. And if you find that you’re making the same type of food every week, create two lists. One of foods you really enjoy and a second list of foods you are willing to try. Then mix and match the lists to create new flavor combinations. This will keep your taste buds sharp and open the door to a variety of new recipes.

 

For More Information:

Healthy Eating Tips   [heart.org]

Super Foods   [health.com]

Heart-Healthy Recipes   [mayoclinic.org]

Rate this Article

Comments:

Please Log in to comment

The comments section is here to help you have a great wellness experience. Keep that in mind and be on your best behavior as you chime in. Comments will be monitored and removed if off-topic, rude, or hurtful.

Name:

Comment:

Please Log in to comment
Rate this Article
See Other Articles Like This
High Protein
Almonds
Low Carbohydrate
Diet
Omega-3
Low Cholesterol
Walnuts
Vegetarian
Produce
Exercise
Nuts
Low Sodium
Reduced Fat
Health
Dark Chocolate
Vegetable
Fruit
Heart

Star Spangled Scrumptious!

Get up and celebrate this 4th of July with some seriously delicious dishes! View Recipes >

Mix Up Some Refreshing Summer Flavors

Summer is here, and there's no better way to showcase farm fresh vegetables than with bright, flavorful salads. View Recipes >

Minimal ingredient treats with great taste in no time!

Be surprised what you can make with just a few simple ingredients. Everything from brownies to orange sorbet and everything in between! View Recipes >

Dairy Recipes

In honor of National Dairy Month, here are a few of our favorite recipes. We have a sample of everything from a Macaroni and Cheese Casserole to a Strawberry Milkshake! View Recipes >