Healthy Heart Blog

For most of my life a problem existed with my weight, at least that was what I always thought. I have since found out it was not my weight, but my lifestyle.

While I was active, I took in more calories than I burned, and I took in the wrong type of calories.  After that huge discovery I started searching for a way to lose weight, not be hungry, and still have enough energy to do what I needed to do.

I tried every fad diet that came along. From A to Z, all of the ones that promised fast weight loss forgot to mention that after a time of dieting, unless I made some other changes in my life there could be fast weight gain. Maybe they mentioned it and I did not hear it because I was focused on loss, either way it happened. Sometimes more gain than loss ending in a complete disaster that took its toll on my body and my self esteem.

Finally I found a way to change my life with a coach, pre-packaged meals, an online support system and a way to transition to a healthy lifestyle, no more diets for me.

Rich in omega-3 fatty acids, protein, vitamins, and minerals, soy protein is a good alternative for red meat, says Hobbs; it’s also lower in fat and higher in fiber than many meat choices.

In people with high cholesterol, studies show that soy protein, when eaten with a healthy low-fat diet, lowers cholesterol. In fact, researchers found that people who ate a diet of several cholesterol-fighting foods lowered their cholesterol as much as people who took medicine.

Both the FDA and the American Heart Association encourage eating at least 1 oz (28 grams) of soy protein daily. You can get your soy from soybeans, soy nuts, soy milk, soy flour, energy bars, fortified cereal, tempeh, and tofu.

1. Pack a soy protein bar or a bag of soy nuts for a quick snack during the day.
2. Edamame (the Japanese name for green soybeans) are snacks even kids will love! Find these nutritious nuggets in the freezer section at your supermarket. Boil them, then serve warm in the pod. Pop them out of the pod to eat plain or with a low-fat dip.
3. Tofu, made of soy beans, takes on the flavor of spices and foods you cook with it. Saute cubed tofu with green and red peppers, sliced garlic, and a dash or two of curry powder. Or add tofu to soups for a healthy dose of fat-free protein.

Recipe idea: Soy milk is not just for the lactose-intolerant. Make a nutritious beverage with chocolate soy milk, a banana, and some ice for a delicious smoothie.

Popeye knew firsthand the value of eating spinach. Hands down, spinach is the powerhouse of the vegetable kingdom. Its rich, dark color comes from the multiple phytochemicals, vitamins, and minerals (especially folate and iron) that also fight disease, protect against heart disease, and preserve your eyesight.

1. Keep frozen, chopped spinach in your freezer for an easy, quick addition to pizza, pasta, soups, and stews. Just defrost and squeeze the liquid from a box of chopped spinach before you toss into cooked dishes.
2. Mix fresh spinach with salad greens or alone, then top with peeled and segmented Mandarin oranges or sliced strawberries, nuts, and crumbled cheese for a satisfying and delicious salad.
3. Steam spinach, mix with garlic, a little olive oil, and a squeeze of lemon for a low-fat potato topper.

Recipe idea: Mix spinach with pine nuts and raisins, then stuff into winter squash and bake for a colorful, delicious main or side dish.

This cold-water fish is a great source of protein and is also packed with heart-healthy omega-3 fatty acids. The American Heart Association advises eating salmon and other omega-3 rich foods twice a week for benefits that go beyond heart health. Americans love salmon because it is so versatile, easy to cook, and tastes great.

1. Salmon is easy to prepare on the grill, in the oven or microwave, or on the stovetop. Save leftovers to toss into pasta dishes, make into salmon cakes, add to salads, or mix into dips or spreads.
2. Smoked salmon comes in two varieties. The raw type is commonly used in appetizers and on bagels with cream cheese and capers. The dry smoked type has more of a cooked appearance. You can enjoy it the same way as the raw style, and add it to cooked dishes such as pasta.
3. Salmon cooks in a matter of minutes and its delicate texture quickly absorbs and showcases the flavor of added ingredients. For example, toss chunks of salmon into a chowder of corn and potatoes, or wrap salmon with herbs and chopped onion and tomatoes in parchment or aluminum foil and grill or bake 12 minutes for a satisfying meal.

Recipe idea: Marinate salmon in a lime, onion, garlic, and soy mixture for 15 minutes before grilling for a delicious fish taco or grilled fish sandwich.

Blueberries top the list as one of the most powerful disease-fighting foods. That’s because they contain anthocyanins, the antioxidant responsible for their dark blue color. These delicious jewels are packed with fiber, vitamin C, and are available all year long. Boost heart health by adding them into your diet regularly. Here’s how:

1. Top your whole-grain cereal with fresh or frozen blueberries to add delicious flavor, a dose of fiber, and heart-healthy antioxidants.
2. Power up pancakes, waffles, or muffins with fresh, frozen, or dried blueberries for a nutritious breakfast.
3. Eat them plain or mix with other fruit for a low-calorie, high-fiber tasty fruit salad, dessert, or snack.

Recipe idea: Make an irresistible trifle by layering lady fingers, light whipped topping or low-fat pudding, and blueberries. Or puree a batch of berries for a breakfast or dessert sauce.