#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.

[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 

[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.

[histhoughtslately]

When love finds you again, I wish for you that is kind, gentle, loving, peaceful and tranquil. May it make you smile again, laugh often, dance like no one’s watching, and support your true self without condition.

[lifewaykefir]

Foods that Make You Feel Good, Plus a Pomegranate Rose Smoothie

What we choose to eat and what we choose not to eat directly affect the way we feel both physically and mentally. Food choices are connected to the health of our mood and overall outlook on things due to how our gut microbes either benefit or suffer from the dietary choices we make, a connection known as the gut-brain axis. For example, the probiotics in fermented foods, such as kefir, are increasingly showing that they are vital for optimal mood support by supporting a healthy microbiome. Other foods provide important nutrients to feed the gut and brain which contribute to […]

Read more: https://lifewaykefir.com/foods-that-make-you-feel-good/

[qrfit]

Heart Healthy 🫶🏽🍓🍎🍇

[roshni99]

Why CT CALCIUM SCORING? #ctcalciumscoring #hearthealth

Ever wondered why CT calcium scoring is becoming a heart-health game-changer? Delve into the intricacies as we unravel the mysteries of this advanced diagnostic technique. Let's discover the invaluable insights it offers into heart health and prevention. For a comprehensive understanding, visit: www.raphacure.com Don't forget to SUBSCRIBE to our platform for regular updates, informative articles, and essential insights! ct calcium scoring test ct calcium scoring test telugu ct calcium score ct calcium scoring test in hindi ct calcium score test procedure ct calcium test ct calcium score interpretation ct calcium scoring test cost ct calcium scan ct calcium test procedure ct calcium score procedure ct calcium scoring test cost telugu ct calcium scoring exam #HeartHealthRevealed #CTInsights #EmpoweringPrevention #ExpertPerspectives #CardiacWellnessJourney #AskTheCardiacExperts #InformedChoices #StayInformedStayHeartSmart Uncover the secrets your heart holds through CT calcium scoring, and embark on a journey towards a heart-healthy, informed life! 💖👁️ physician,trustworthy,angiography,heart healthy,hypertension,health youtube channel,heart healthy exercise,coronary ct angiography,yt:quality=high,ct calcium scoring,calcification,heart health,screening,preventative,interventional radiology,radiology,austin radiology,calcium score,plaque,scan,pain free,ara,diagnostics,coronary artery,coronary risk,cad,coronary artery disease,heart disease,ucsf radiology imaging,elicker,cta scan

[leadingedgeseniorcare]

Why Diet In Senior Care Is So Important Why Diet In Senior Care Is So Important As we age, the significance of maintaining a healthy diet becomes even more crucial. Proper nutrition plays a pivotal role in senior care, contributing to overall well-being, energy levels, and the ability to manage existing health conditions. In this article, we’ll explore why diet…

Why Diet In Senior Care Is So Important

[prostadine-canada]

How do you know if your heart is healthy?

Introduction

Understanding Heart Health

Definition of Heart Health

Factors Affecting Heart Health

Signs of a Healthy Heart

Regular Heart Rate

Normal Blood Pressure

Good Cholesterol Levels

Healthy Lifestyle Habits

Identifying Potential Heart Health Issues

Irregular Heartbeat

High Blood Pressure

High Cholesterol

Chest Pain

Diagnosis and Screening for Heart Health

Physical Examination

Blood Tests

Electrocardiogram (ECG)

Stress Test

Maintaining a Healthy Heart

Balanced Diet

Regular Exercise

Stress Management

Avoiding Smoking and Alcohol

Sufficient Sleep

Heart-Healthy Recipes

Mediterranean Diet

Plant-Based Meals

Omega-3 Rich Foods

Importance of Regular Check-ups

Visiting a Cardiologist

Routine Health Monitoring

Promoting Heart Health Awareness

Public Health Initiatives

Spreading Knowledge

Supportive Communities

Conclusion

FAQs

What is the best exercise for heart health?

Can heart health be improved through diet alone?

Is family history a significant factor in heart health?

Can stress really impact heart health?

How often should I get my heart checked?

How do you know if your heart is healthy?

Introduction

Our heart is an incredibly vital organ that works tirelessly to pump blood and provide oxygen to all parts of our body. Maintaining a healthy heart is crucial for overall well-being and longevity. In this article, we will explore various aspects of heart health and how to determine if your heart is in good shape.

Understanding Heart Health

Heart health refers to the overall well-being of the heart and its ability to function optimally. A healthy heart ensures proper blood circulation, which is essential for delivering nutrients and oxygen to different organs and tissues. Several factors influence heart health, including lifestyle choices, genetics, and environmental factors.

Signs of a Healthy Heart

Regular Heart Rate: A healthy heart typically beats at a steady and regular pace. A normal resting heart rate for adults is between 60 to 100 beats per minute. An unusually fast or slow heart rate may indicate an underlying issue.

Normal Blood Pressure: Maintaining a balanced blood pressure level is crucial for heart health. The ideal blood pressure reading is around 120/80 mmHg. Consistently high blood pressure can strain the heart and lead to complications.

Good Cholesterol Levels: High-density lipoprotein (HDL) cholesterol is known as "good" cholesterol as it helps remove bad cholesterol from the arteries. A healthy heart usually has a high level of HDL cholesterol.

Healthy Lifestyle Habits: Individuals with healthy hearts often follow a balanced diet, engage in regular physical activity, manage stress effectively, avoid smoking, and limit alcohol consumption.

Identifying Potential Heart Health Issues

Irregular Heartbeat: An irregular heartbeat, also known as arrhythmia, may indicate an issue with the heart's electrical system. Symptoms include palpitations, dizziness, and shortness of breath.

High Blood Pressure: Persistent high blood pressure can lead to various cardiovascular problems, including heart attacks and strokes. Monitoring blood pressure regularly is essential.

High Cholesterol: Elevated levels of low-density lipoprotein (LDL) cholesterol, known as "bad" cholesterol, can lead to the buildup of plaque in the arteries, increasing the risk of heart disease.

Chest Pain: Chest pain or discomfort, also called angina, can be a warning sign of underlying heart problems and should not be ignored.

Diagnosis and Screening for Heart Health

Regular check-ups and screenings are crucial for assessing heart health. Some common diagnostic methods include:

Physical Examination: A thorough physical examination by a healthcare professional can reveal potential signs of heart issues.

Blood Tests: Lipid profile tests can measure cholesterol levels, while other blood tests can assess heart enzymes and function.

Electrocardiogram (ECG): An ECG records the electrical activity of the heart and can help identify irregularities.

Stress Test: This test monitors the heart's response to physical stress and can detect problems that may not be apparent at rest.

Maintaining a Healthy Heart

Balanced Diet: Consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats promotes heart health.

Regular Exercise: Engaging in physical activity, such as brisk walking, swimming, or cycling, for at least 150 minutes per week can strengthen the heart and improve cardiovascular health.

Stress Management: Chronic stress can negatively impact the heart. Techniques like meditation, yoga, and spending time in nature can help manage stress.

Avoiding Smoking and Alcohol: Smoking damages blood vessels and raises the risk of heart disease. Excessive alcohol consumption can also harm the heart.

Sufficient Sleep: Getting 7-9 hours of quality sleep each night allows the heart to rest and rejuvenate.

Heart-Healthy Recipes

Mediterranean Diet: Rich in fruits, vegetables, olive oil, nuts, and fish, the Mediterranean diet is known for its heart-protective benefits.

Plant-Based Meals: Incorporating more plant-based meals in the diet can reduce the intake of saturated fats and cholesterol.

Omega-3 Rich Foods: Foods like fatty fish, flaxseeds, and chia seeds provide omega-3 fatty acids, which promote heart health.

Importance of Regular Check-ups

Visiting a cardiologist for regular check-ups is essential, especially if you have a family history of heart disease or other risk factors. Routine monitoring allows early detection and timely intervention.

Promoting Heart Health Awareness

Public health initiatives, awareness campaigns, and educational efforts are essential to spread knowledge about heart health and encourage healthier lifestyles. Creating supportive communities can also motivate individuals to take charge of their heart health.

Conclusion

Taking care of your heart is crucial for a long and healthy life. By understanding the signs of a healthy heart, identifying potential issues, and making positive lifestyle changes, you can significantly improve your heart health and overall well-being.

FAQs

What is the best exercise for heart health?

Aerobic exercises such as walking, jogging, and swimming are excellent for heart health.

Can heart health be improved through diet alone?

Yes, adopting a heart-healthy diet can significantly improve heart health.

Is family history a significant factor in heart health?

Yes, family history can increase the risk of heart disease, but lifestyle changes can mitigate this risk.

Can stress really impact heart health?

Yes, chronic stress can contribute to heart problems, so managing stress is vital.

How often should I get my heart checked?

It is recommended to have a heart health check-up at least once a year, or as advised by your healthcare professional.

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