10 Heart Healthy Cooking Tips
With some heart healthy cooking, you can still enjoy delicious meals on a heart healthy diet. Plus, you don’t have to follow some strict “diet”. Many times you just need to tweak what you are already eating.
Here are 10 tips for heart healthy cooking.
#1 Replace processed grains with whole grains
This involves more than just switching to whole grain bread. Select whole-wheat flour, whole cornmeal, quinoa, and oatmeal to boost fiber intake. Also, look at the pasta and rice your purchase. Select whole grain pasta and brown rice for heart health. Some whole grain products take a little bit longer to prepare than their processed counterparts. Keep this in mind as you make the switch.
#2 Eliminate salt and watch for hidden sodium sources
Many canned and processed foods are high in added sodium. Read labels and select options that have “No Added Salt”. You can also reduce sodium content of canned vegetables by rinsing them in cold water prior to preparing. Take the salt shaker off the table to break a habit of salting your foods before you even try them.
#3 Eat more fruits and vegetables
Prepare well balanced meals that include plenty of fruits and vegetables. Every meal should have a fruit and/or vegetable and it’s okay to eat more than one serving. The DASH (Dietary Approaches to Stop Hypertension) Diet recommends 4-5 vegetables each day AND 4-5 servings of fruit daily.
#4 Use nonfat yogurt in place of sour cream Continue reading
Spices – 4 Natural Health Remedies in Your Kitchen
You don’t necessarily need mega doses of specific vitamins and minerals in pill form to treat an illness. Fruits and vegetables are one natural source high in both vitamins and minerals.
Today let’s discuss four spices linked to health benefits and why.
Cloves
Cloves are a natural way to reduce blood sugar, triglycerides, LDL cholesterol, and total cholesterol levels. This was clearly supported by a published 2006 placebo-controlled study that divided diabetics into four groups. Group 1 received a placebo supplement, group 3 received 1 gram of cloves daily, group 3 received 2 grams of cloves daily, and group 4 received 3 grams of cloves daily. All groups continued their daily supplement for 30 days. All participants receiving some level of cloves experienced improvements.
Cloves are rich in phenolic compounds that interfere with the artery clogging oxidation of LDL cholesterol.
Curry (Turmeric)
Curry is a powerful antioxidant and works to eliminate free radicals and inflammation. This means curry can be an effective tool for treating arthritis, heart disease, and cancer.
