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Learn to Flavor Food the Heart-Healthy Way!

Evelyn posted on September 18, 2014, 06:45
Learn to Flavor Food the Heart-Healthy Way!
September is Cholesterol Education Month! Having over-all heart health means eating a heart-healthy diet! To lower cholesterol, the American Heart Association recommends eating fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts! It is also recommended to lower consumption of trans and saturated fats.
'Good' Unsaturated Fat

Both polyunsaturated and monounsaturated fats may help improve blood cholesterol when used in place of saturated and trans fats! These 'beneficial' fats are found in fish (salmon, tuna, sardines, trout and herring), liquid vegetable oils (soybean, corn, safflower, canola, olive and sunflower), avocados, olives, and walnuts.

Once you've chosen heart-healthy foods it is important to flavor them in a heart-healthy way!

Americans eat more than double the daily amount of sodium recommended by the American Heart Association. For some, sodium increases blood pressure because it retains excess fluid in the body, creating an added burden on the heart.

Healthier Flavors
The spice, produce, and herb sections at Northgate are full of sweet, savory and spicy flavors!
Learn to Flavor Food the Heart-Healthy Way! Learn to Flavor Food the Heart-Healthy Way!
So to create delicious meals by adding flavor instead of excess fat or sodium here are some
Heart Healthy tips!
  • Check the Nutrition Facts panel for sodium and look out for our nutrition tags for our 'Heart Healthy,' 'Whole Grain,' 'Low Sodium,' 'Omega 3,'and 'Low Saturated Fat' attributes among others!
Learn to Flavor Food the Heart-Healthy Way! Learn to Flavor Food the Heart-Healthy Way! Learn to Flavor Food the Heart-Healthy Way!
Learn to Flavor Food the Heart-Healthy Way!
  • Season foods with herbs, spices, or produce to add flavor.
American Heart Association - Recommended Pairings
Learn to Flavor Food the Heart-Healthy Way!
  • Basil: Fish, lamb, lean ground meats, stews/stir-fry's, salads, soups, sauces, tomatoes, fish cocktails, and fruit salads.
  • Bay leaves: Lean meats, stews, poultry, soups, and tomatoes.
  • Cinnamon: Fruits (especially apples), whole grain breads, non-fat yogurt, oatmeal, and lamb or beef stews.
  • Garlic: Lean meats, fish, soups, whole grain pastas, salads, vegetables, tomatoes, and potatoes.
  • Ginger: Chicken, fruits, salads, dressings, and smoothies.
  • Lemon juice: Lean meats, fish, poultry, salads, and vegetables.
  • Onion: Lean meats, stews, vegetables, salads, and soups.
  • Paprika: Lean meats, fish, soups, salads, sauces, vegetables, egg whites, mango, tomato, and tofu.
Learn to Flavor Food the Heart-Healthy Way!
  • Parsley: Lean meats, fish, soups, salads, sauces, and vegetables.
  • Rosemary: Chicken, veal, lean meat loaf, lean beef, lean pork, sauces, stuffings, potatoes, peas, lima beans, peas, cauliflower, whole grain breads, pumpkin and butternut squash.
  • Sage: Lean meats, stews, whole grain breads, tomatoes, green beans, fish, lima beans, onions, lean pork.
  • Thyme: Lean meats (especially veal and lean pork), sauces, soups, onions, peas, tomatoes,salads, beans and roasted vegetables.
  • Cumin: tilapia, beans, soups, and root vegetables.
  • Curry: potatoes, egg whites, tuna salad, chicken, whole grain rice, tofu, tomato, veal, and fish.
  • Turmeric: Lean meats, fish, sauces, and rice.
Purchase small amounts of new and exciting spices and herbs and experiment in your own kitchen!
Posted in: Nutrition News, Products
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November 4, 2016, 12:02
Reduce fat: Fats have more than twice the calories than poertin or carbohydrate! Our body converts excess dietary fat to body fat. Therefore you should restrict intake of high fat foods. Learn to avoid fat in healthy diet.Keep total fat intake between 20 to 35 percent of calories, with less than 10 percent of calories from saturated fatty acids and rest from sources of polyunsaturated and monounsaturated fatty acids. Keep trans fatty acid consumption as low as possibleLimit sugar alcohol: Foods with a lot of added sugar and alcoholic drinks are just empty calories. They provide little nutrients to our body. Alcohol slows down the body’s use of fat for fuel and the fat is likely to be stored in the body (Notice the fatty drinkers).Drink at least 8 glasses of water every day. Water is without any calorie, filling and refreshing, and is a natural appetite suppressant.Eat fresh plenty of natural foods such as vegetables, fruits, whole grains. These foods are packed with vitamins, minerals and fiber and are low in calories.Eat a low glycemic index, low fat diet. Avoid white foods such as sugar, refined flour, white bread and white potatoes, and animal products from your diet. These are high Glycemic Index foods causing dramatic fluctuations in blood sugar level.Eat slowly: You eat more if you eat fast, as it takes about 15 minutes for our brain to get the message from our stomach that we have eaten enough. If we eat too fast, we will eat too much before we even realize we're full!Include a low fat poertin-rich food like tofu, beans, eggs, and low fat milk, yogurt or cottage cheese with every meal. These foods give feeling of fullness for longer time.Tips For Improving Your MetabolismBuild your muscles: Do you Know: 1 pound of fat burns only 2 calories a day while 1 pound of muscle burns 50 calories a day !!! The more muscle you build, the faster your metabolism will be, and the more calories you will burn while at rest. When muscle mass decreases, the metabolic rate also drops.Do not skip any meal: Eat 5-6 small meals every day. Starving slows down metabolism. Our body will start conserving calories as fat rather than burning them.
November 4, 2016, 12:03
Green tea, celery, cleihld water, Lean meat (protein boosts the metabolism and also food that contain calcium eg soya milk as a healthy alternative to milk which contains calcim. Try to vary your diet, avoid eating the same food your body starts getting allergic to the food that you eat too much of. Also try getting an allergy test done to check you're not intolerant to a type of food eg wheat/ gluten etc.Fastest way to lose weight (exercise wise) is to try and do 30 mins of aerobic at least 5 times a day or try Davina's power of 3 workout if you do it 3 times a week I bet you a penny that you will notice a big difference within a month. Good luck anyway.
November 4, 2016, 12:03
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