Eating for a Healthy Heart

We all face challenges with diet and cholesterol at some point. It’s tough to eat perfectly all the time, 
no  matter how hard we try. But focusing on heart-healthy eating is crucial for restoring health and reducing the risk of heart attacks.

Your Heart and Food

Here’s what we know: diets high in saturated fats can raise your cholesterol, increasing your risk of heart disease. Obesity and high sodium intake can also elevate blood pressure, leading to inflammation and heart problems.

To help prevent heart disease and improve your health, try these tips:

1. Eat Plenty of Fish

Fish like herring, sardines, and salmon are rich in Omega-3 fatty acids, which can help lower cholesterol. Including a variety of fish in your diet can be beneficial.

2. Choose Healthy Fats and Oils

Saturated fats, found in meat, butter, and coconut oil, can increase heart disease risk. Avoid these until your cholesterol is under control and you’re at a healthy weight. Opt for seafood and nuts for protein instead of red meats. Monounsaturated fats, like those in olive oil, are heart-healthy and perfect for cooking, dressings, and dipping sauces. 

Beyond the Bottle: The Truth About Cooking Oils

Everyone knows the foods to eat that improve health, but how we cook the food can be just as 

important. With so many oils and butter products claiming to be the best, it can be difficult to know which ones to use and which ones to avoid.

Canola Oil

Canola oil is a popular oil, and many physicians claim that it can lower the risk of heart disease. The oil is low in saturated fat, high in monounsaturated fat, and offers the best fatty acid composition when compared to other oils.

You can use canola oil for sautéing, as a marinade, and even in low-temperature stir-frying. It has a bland flavor, which makes it a great oil for foods that contain many spices. Unlike other oils, this one won't interfere with the taste of your meal.   

Olive Oil

Olive oil offers a very distinct flavor with plenty of heart-healthy ingredients. The oil is rich in monounsaturated fat, helps lower cholesterol levels, and reduces the risk of cancer. It's also rich in antioxidants and has a very long storage life.   

Fuel Your Body: Busting Common Diet Myths

What you eat can dramatically impact how you feel and perform. Unfortunately, there are a lot of 

misconceptions floating around about healthy eating. Let's clear up some common diet myths and help you fuel your body right.

Myth #1: Working out on an empty stomach is best.

Truth: Your body needs fuel to perform. Imagine trying to run a marathon without gas for your car! Eating a light snack before your workout, like a banana or a handful of nuts, can give you the energy you need to power through.

Myth #2: Energy bars and drinks are all you need.

Truth: While convenient, these products often lack the essential nutrients found in whole foods. Fruits, vegetables, and lean proteins provide a much better balance of vitamins, minerals, and fiber.

Nourishing Your Body: The Joy of Healthy Eating

 Healthy eating isn't about strict rules or complicated calculations. It's simply about giving your body the 
fuel it needs to thrive. Think of it as being smart about your food choices, not obsessed with them.

Enjoy a variety of foods in balanced amounts. Aim for at least three nourishing meals each day. Remember, it's okay to indulge sometimes – life is all about balance! The key is to consistently provide your body and brain with the energy they need to feel great.

Being a healthy eater is like being a good problem-solver. You make thoughtful choices about what you eat, knowing it impacts how you feel. It's about taking care of yourself inside and out.

When you're in control of your eating, it often spills over into other areas of your life. You'll likely find yourself making better choices in general.

Restricting food is never the answer. Healthy eating is a positive lifestyle change that can boost your energy, mood, and overall well-being. It's a gift to yourself and those around you. Ready to feel amazing? Start nourishing your body today!