Walnuts are tasty, a filling “extender” to salads, and a nutritional powerhouse, too: The only nut to provide an excellent source of heart-healthy Omega-3 fatty acids, like other nuts, they’re also chock-full of fiber and protein. Remember: Walnuts can be part of a balanced diet to help benefit the heart, lower blood pressure, and preserve memory function.
Ahhh, the snack attack: You’ve barreled through the day again, without much of a break. If you’ve taken any time for food at all, it’s been quick (and hopefully not fast food!).
The Food and Drug Administration (FDA) has a new Nutrition Facts label for packaged foods in the works. While it’s still one year away (2018), the improved, easier-to-read design is being created in the interest of helping consumers make better food choices to get healthier. Bigger, bolder, and more reader friendly, it will spell out calories, servings per container, and serving size (including actual amounts), as well as a “daily value” percentage footnote within the context of a 2,000-calorie-a-day diet. There will be a focus on fats, “added” sugar content, realistic serving sizes, plus vitamin D and potassium (two nutrients that most people don’t always get enough of in their daily diets).
Gotta give it to the bean. Be it black, garbanzo, kidney, navy, or pinto, just a ½ cup provides as much protein as one ounce of meat, but without saturated fat. The filling, high-fiber content helps slow the release of glucose (sugar) so it doesn’t “spike” and create hunger pangs. They’re good sources of magnesium and potassium, too. Great “extenders” of any meal, and part of the superfoods roster, toss them into salads, soups, tacos, and more to help fill you up and satisfy your taste buds. If you use canned beans, use the low-sodium version or rinse them to reduce salt intake.
If the term “superfoods“ has you thinking of a carrot with a cape, you’re not far off. From beans to watercress, superfoods pack a punch when it comes to offering more antioxidants, fiber, protein, and vitamins in every serving than most other foods. In fact, many experts agree that we’re better off getting the nutrients we need on our plates versus popping a vitamin. With so many superfoods to choose from, it’s easy to use them as building blocks for flavorful, filling, and healthy meals or snack attacks (as well as an aid to weight loss and boosting nutrition with chronic conditions).
Did You Know?
- Stroke is the fifth leading cause of death, and a leading cause of disability in the U.S.
- Your risk for stroke doubles for every 10 years, after age 55.
- Women’s risk of stroke is higher compared to men; more than 100,000 women under age 65 will have a stroke this year.
- Stroke is the fourth leading cause of death for African-Americans. For Hispanics, it’s ranked third.
- Calling 9-1-1 when a stroke is suspected is crucial: If given within three hours of symptoms, a clot-busting drug called “tPA” (tissue plasminogen activator) can often reduce long-term disability for the most common type of stroke.
“Hi, sorry to bother you, but I think I may be having a little heart attack.“
So begins the call to 9-1-1 from the kitchen floor in the short film A Little Heart Attack, directed by and starring Emmy-award-winning actress Elizabeth Banks for the American Heart Association’s Go Red for Women® website.
Here’s a fast, savory, and versatile vegetable side dish, with broccoli and cauliflower as the stars (but you can always add in other vegetables, or switch some out using the same simple dressing ingredients).* Tap into a good source of calcium (10 mg.) that has no cholesterol, plus is very low in fat (2 grams, with 1 g. saturated) and sodium (just 7 g.), with 1 g. of iron. You’ll use this veggie quick-fix often with just 10 minutes to prep and 20 to cook.
If you’re wondering what brushing your teeth has to do with a healthy heart, you’re not alone. In the past few years, scientists have been studying (and debating) the potential link between oral health and heart health. Those who have periodontal (gum) disease are almost twice as likely to have heart disease, says the American Academy of Periodontology.
No one might ever guess that this rich-tasting healthier version of Beef Stroganoff is made with non-fat plain yogurt instead of traditional sour cream. (You can tell them later!)
At just 499 calories, 10 grams of fat (3 saturated), 79 mg. of cholesterol, and 200 mg. sodium, it’s a lighter-but-still- satisfying take on a classic. At just a 20-minute prep time with only 25 minutes to cook, it’s both simple and impressive for family or friends.