#heart healthy

[allhailthe70shousewife]

Remember that Banana Oat Bread recipe I posted? Well I worked on it a bit. Now I double it and make two rather different loaves…

Spiced Fruit and Banana Cocoa Breakfast Breads

This recipe makes two loaves of breakfast bread. Neither of these are very sweet. I created them because I was tired of eating oatmeal porridge every morning. They are high in fiber, low in saturated fat and sugar, and have a bit of protein.

8 mashed bananas

1 egg beaten into ¾ cup lowfat cottage cheese with non fat milk poured in to make up a cup mixture

2 Tbsp vanilla

4 Tbps sugar

4 Tbsp molasses

1&½ Tbsp cold coffee

½ Tbsp cinnamon

½ Tbsp ground ginger

2&1/2 Tbsps cocoa powder

2 tsp baking soda

2 tsp baking powder

1 tsp salt

½ cup flour

1 cup whole old fashioned oats

1&½ cups oat flour (I make this by blitzing whole, old fashioned oats with a hand blender until it is the texture of a rough flour)

4 Tbsp avocado oil

½ cup walnuts, chopped

1 roasted peach or nectarine, chopped

¾ cup mixed frozen berries

Whisk together oat flour, flour, whole oats, salt, baking powder, baking soda, and chopped walnuts. Separate this mixture into equal halves and set aside.

Mix together the mashed bananas, the egg/cottage cheese/ milk mixture, vanilla, sugar and molasses. Separate this mixture into equal halves in a pair of large bowls. In one bowl add cold coffee and cocoa powder (and a dash of cinnamon if you like). Into the other bowl add roasted peach or nectarine, cinnamon and ginger.

Add the dry flour mixtures to each of your wet mixtures and gently fold together. Before you finish mixing the spiced fruit batter add your frozen berries. Add 2 Tbsp of avocado oil to each mixture. Do not over mix. Add the batters to 2 loaf pans or square 9x9 pans that have been lightly greased.

Bake these at 350, giving them a half turn at 15 minutes. Check them at 30 minutes. If you are cooking in a 9x9 pan your bread will be done quicker. You may have to bake these for 45 to 50 minutes. It should be set and a tester should come out with a few crumbs but not wet. Let these cool in the pan and then turn out.

Next time I make these I think I will add roasted cherries to the Banana Cocoa better. Will let you guys know how it works out.

[qrfit]

Whole Grains 🌾

[morethansalad]

For my American followers who are not so able or interested in preparing healthy meals for themselves week after week, I would like to share a ready-to-eat meal plan delivery service I recently came across. It's called Whole Harvest.

🌱 their meals are whole food plant based, oil-free, refined sugar-free, and low sodium. A good number are gluten-free. And most are centered around the current season's organic produce.

🌱 the meals are designed & prepared by a trained chef. Many take inspiration from different world cuisines.

🌱 they deliver to Continental US

🌱they offer breakfast, lunch, and dinner meals as well as salt-free seasonings, salad dressings, and sauces.

🌱 the meals are available by one time orders or subscription

🌱 the meals come prepared in the mail. And they are freezer friendly.

Do note: I have not tried this service. But it appears like it could be helpful and the reviews seem positive (it seems that you might want to order the seasoning blends if you're newer to the lower salt, whole food plant based lifestyle). I don't get anything for sharing about this either. I don't know much about this company. Feel free to share your comments about this service for others to know if you have tried their stuff.

[shivangihimalayanmonal]

White Rajma: A Protein Powerhouse!

 These kidney beans are packed with protein, fiber, and good stuff. They're perfect for Indian dishes like curries, soups, and salads. You'll be surprised at how soft they are and how delicious they taste. It's a simple way to add some healthy food to your diet!

And it's no Overnight Soaking-Saves your time , Easy to Digest & no Stomach Gas Issues as Rich in Fiber and Low in Fats, Rich in Potassium- Protects Heart & Controls Blood Pressure and Its is a Unpolished Dal grown Organically & Grown Naturally by Women Farmers of Uttarakhand.

   How to Get - You can purchase directly from the Website - https://himalayanmonals.com   

Or either Amazon and Flipkart.

[joanmarketing]

Looking for a snack that hits the sweet spot between health and flavor? Say hello to The Only Bean Crunchy Dry Roasted Edamame Snacks with a hint of sea salt! Packed with 11 grams of protein per serving and low in carbs, they’re perfect for keto dieters or anyone wanting a guilt-free crunch.

These little 0.9oz bags make for easy grab-and-go snacking—ideal for busy days or movie nights. Just a sprinkle of sea salt brings out the crispy goodness, making them a solid pick for health-conscious snackers.

Sure, some say they’re a bit dry and the price might raise an eyebrow for some, but if you’re after a mix of protein and taste, these could become your go-to munchies. Give them a try and elevate your snack game!

[byhishands]

This is one of our typical lunches. Wild venison (in the air fryer) and a poached egg.

This is the loin of the venison marinated in Dales seasoning then thinly sliced and cooked in Air Fryer for 8 minutes @400°

We rarely eat beef, so venison is our staple meat. Both the hubby and I hunt, in efforts to fill our freezer each year.

Venison is a good protein choice for people with cardiovascular disease. It differs from other red meat because it is leaner and has less fat and fewer calories. It has a more favorable omega-3 to omega-6 ratio than grain-fed beef, helping reduce inflammation and support a healthy heart. Hubby has had a heart attack and also has a stent so we watch our red meat intake, and are always looking for ways to make what we do eat healthier for us. Venison also doesn't have the hormones and antibiotics found in farmed beef, and because it is a wild game it comes directly from nature, and is a more organic and natural meat source. Venison is an excellent source of minerals and vitamins like B vitamins, which can help produce healthy red blood cells, and contains zinc and L-glutamine, which aids in muscle recovery.

We also recently made the switch to poached eggs. Before this I would fry our eggs in bacon grease, but after doing some research I learned that poaching them was a better option for my stomach due to the complications I had gone through in the past. Here is a bit of what I found. Poached Eggs are one of the lightest ways to eat your eggs, which means they may be one of the healthiest ways. They are made up mostly of water, with about 13% protein and less than 10% fat making them ideal for those suffering from gastritis, stomach ulcers, acid reflux or those who have had stomach surgeries. Poached eggs also have many health benefits. They are low in calories, have minimal carbs since they are cooked in water (or by steam). Eggs are rich in zinc which promotes immune health, selenium which aids in cognitive function, a healthy immune system, fertility in both women and men, and folate which is found to be lacking in many people who suffer with depression and dementia. According to a study performed by the Mayo Clinic if you were to eat eggs cooked in a tablespoon of butter five days a week, and then made the switch to eating poached eggs, this would save you approximately 500 calories per week, or 26,000 calories per year. As it takes about 3,500 calories to lose one pound of fat, this simple switch would allow you to lose about 7.5 pounds in a year's time.

What did you have for lunch today?

[smiling-critter]

There's still plenty of time to donate for women's health! Follow the link on my last post to make a donation to the American Heart Association for women's health research and funding! I'm really hoping the my team raises the most money for this great cause! Anything helps :)

[healthcareheart]

Heart Healthy Lifestyle: Steps to Keep Your Heart Strong

The heart is the engine of your body, tirelessly pumping blood and delivering oxygen and nutrients to every part of you. Unfortunately, heart disease is a leading cause of death globally. The good news? Many heart conditions are preventable with simple lifestyle changes. By making informed choices and embracing a heart-healthy lifestyle, you can reduce your risk of cardiovascular disease and improve your overall quality of life.

Eat a Heart-Healthy Diet

Nutrition plays a pivotal role in heart health. A balanced diet helps control cholesterol levels, blood pressure, and weight, all of which are critical for a healthy heart. Here are some dietary tips to follow:

• Prioritize Fruits and Vegetables: Rich in essential vitamins, minerals, and antioxidants, they help reduce inflammation and maintain healthy blood vessels. Aim for at least five servings a day.

• Opt for Whole Grains: Whole grains like oats, brown rice, and quinoa are high in fiber, which helps lower cholesterol levels and maintain stable blood sugar.

• Healthy Fats: Replace saturated and Trans fats with heart-friendly options like olive oil, avocados, and nuts. Omega-3 fatty acids in fatty fish like salmon and mackerel are especially beneficial.

• Limit Salt and Sugar: High sodium intake raises blood pressure, while excessive sugar contributes to obesity and diabetes, increasing your heart disease risk.

Stay Physically Active

Exercise is a powerful tool for Heart healthy lifestyle. Regular physical activity strengthens the heart muscle, improves circulation, and helps maintain a healthy weight. Aim for:

• At least 150 minutes of moderate aerobic exercise per week, such as brisk walking, cycling, or swimming.

• Strength training twice a week to build muscle and reduce fat.

Even small changes, like taking the stairs instead of the elevator, can make a difference.

Maintain a Healthy Weight

Carrying excess weight, especially around the abdomen, puts added strain on the heart and increases your risk of high blood pressure, diabetes, and high cholesterol. Combine a healthy diet with regular exercise to achieve and maintain a healthy weight.

Avoid Tobacco and Limit Alcohol

Smoking is a major contributor to heart disease. Quitting smoking significantly improves your heart health, even if you’ve been a smoker for years. Similarly, excessive alcohol intake can lead to high blood pressure and irregular heart rhythms. Stick to moderate consumption—no more than one drink per day for women and two for men.

Manage Stress

Chronic stress can harm your heart by raising blood pressure and encouraging unhealthy behaviors like overeating or smoking. Adopt stress management techniques such as meditation, deep breathing, yoga, or spending time in nature.

Get Regular Check-Ups

Routine health screenings can detect risk factors like high blood pressure, high cholesterol, or diabetes before they cause major problems. Work with your healthcare provider to monitor and manage your heart health.

Conclusion

Your heart is one of your most vital organs, and taking steps to protect it is essential. By eating a balanced diet, staying active, avoiding tobacco, and managing stress, you can build a foundation for lifelong cardiovascular health. Start small, make sustainable changes, and commit to a heart-healthy lifestyle today.

For more heart health tips and guidance, visit Healthcareheart.in.

[thetastytreater]

Join me on this journey to help as many people as possible. Check out the "Healthy Foods For Diabetic Tummies" video (Chili Macaroni) and upcoming videos about Cooking For Diabetics, Cooking For High Cholesterol, Cooking For High Blood Pressure, Heart Healthy Cooking, and Cooking For Weight Loss. Learn how to lower your glucose levels in 24 to 48 hours, along with filling up hungry bellies.

https://www.youtube.com/@letsmakethemeat3759 

[qrfit]

Heart Healthy 🫶🏽🍓🍎🍇

[tummy-to-heart]

Indo-Mex Tacos 🌮 : A Healthy Budget-friendly Fusion Of Two Cultures

[tanagause]

🥣

[discoverybody]

Master the Art of Creating Heart-Healthy Eggs at Home!

Maintaining a heart-healthy diet is important for general well-being since it reduces the risk of heart disease. While eggs have been linked to higher cholesterol levels, new study indicates that the link between dietary cholesterol and heart disease is more complex than previously thought. Eggs are a nutritional powerhouse, including high-quality protein, vitamins, and minerals that promote heart health. They are also a complete protein, containing all of the key amino acids required for optimal health.

When cooking eggs, it is critical to utilize heart-healthy methods that limit the use of added fats. Poaching eggs is a simple and delicious technique to prepare them without using any additional fat. Boiling eggs is another heart-healthy choice; they may be eaten as a high-protein snack or mixed into salads and sandwiches. Scrambled eggs can be healthful if cooked with minimum oil and served with whole-grain bread and fresh vegetables.

Other nutritional components can be added to egg meals to improve their heart-healthy characteristics. Omega-3 fatty acids, which are present in foods such as fatty fish, flaxseed, chia seeds, and walnuts, have been associated to reduced inflammation and lower cholesterol levels. Adding veggies like spinach, tomatoes, peppers, mushrooms, and onions adds flavor while also providing vitamins, minerals, and fiber. Instead of salt or high-sodium condiments, herbs and spices can be used to flavor egg dishes.