Darlings, with a New Year knocking on our doors, I’m sure a lot of you have made resolutions to be a bit healthier in 2020. This wonderful guest blog by Jonny Bowden, Ph.D., CNS gives us great tips for a heart-healthy diet in the new year. Happy learning, my readers!
Heart attack rates rise each winter
Nutritionists recommend these simple food changes to help reduce your risk.
Easy, no-fail heart-healthy eating resolutions
First, remove these items from your kitchen:
- Corn oil and canola oil. “These seed oils are filled with omega-6 which is very pro-inflammatory.”
- Sugar. “Let’s be realistic. I know you’re probably not going to give up your favorite sweets entirely. But be kind to your heart by restricting those goodies to just a few days a month.”
- Canned soups, salad dressings and pasta sauces. “These are often loaded with hidden sugars and a ton of sodium. Instead of relying on these cooking shortcuts, do an internet search for simple recipes you can make from scratch.”
- White flour and white rice. “These are heavily processed and raise your blood sugar almost as much as pure sugar.”
Then, add these items to your panty:
- Palm oil. “You can find this online and in specialty markets. Millions of people around the world use it as their everyday cooking oil. Malaysian certified palm oil is rich in nutrients such as brain- and heart-healthy vitamin E tocotrienols.”
- Stevia and monk fruit. “These are natural sweeteners that have no effect on your blood sugar.”
- Nuts: “People who eat more nuts have lower BMIs. Their diets are higher in magnesium, higher in fiber, higher in poly- and monounsaturated fats, all of which can have a profound effect on your health.”
- Dark chocolate (minimum 60% cocoa on the label): “Chocolate contains cocoa flavanols; beneficial plant-based phytonutrients that support cardiovascular health.”