7 Mini Heart Healthy Eating Swaps

Bea Boomer’s Vital Aging Project – Day 42 – 4/8/15

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  • Enjoying a bowl of tomato soup?  Add black beans for added fiber.
  • For a tasty salad, skip the iceberg lettuce and use a colorful blend of greens – add chickpeas and a variety of veggies.  You can also use the chickpeas to make hummus.  Enjoy it with baby carrots, cucumber slices, celery, zucchini sticks, red or   orange peppers . . . 
  • Love crusty bread? Instead of buttering it, blend olive oil with dried Italian seasoning and minced garlic (or garlic powder) and dip your bread in this mixture. 
  • For a heart-healthy breakfast, try regular or steel-cut oatmeal instead of the instant options.  Add blueberries (or other types of berries), walnuts or almonds, apples with  a tablespoonful of honey. Top with soymilk.  
  • When eating out, choose broiled salmon, lake trout, or whitefish instead of a steak.  The omega-3 fatty acids in fatty fish can help us reduce heart attacks and other heart conditions. 
  • For a quick snack, choose a handful of almonds to help lower your cholesterol levels.  
  • To healthify your tacos, skip the ground beef.  Try a soft taco made with whole grain tortillas, ground turkey, brown rice, and seasoned black beans.  Top with avocado slices.

Bea would love to hear about your own heart-healthy food swap ideas.  Drop me a line!

For further reading:

Heart Disease and Young Women

Quick heart-healthy meal recipes

©Bea Boomers Wellness 2009-2015

Bea’s Wellness Beat: Focus on the Heart

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I’m willing to bet that you weren’t aware of these 9 fantastic heart facts:

  •  Our heart pumps around 2,000 gallons of blood every stinking day.

 

  • Our heart beats around 100,000 beats per day, 35 million times a year, and around 2.5 billion beats in an average lifetime.

 

  • The heart is not on the left side of our chest – it’s in the middle, hanging out between our lungs.

 

  • Have a big heart is great figuratively. Literally? Not so much. An enlarged heart is a symptom of heart disease.

 

  • What day do most heart attacks occur? I’ll give you a hint, it’s NOT on our favourite day of the week, Friday. Nope, it’s the day we all love to hate: Monday (wow, what a surprise).

 

  • A guy’s heart is around 25% bigger than a woman’s. A woman’s heart beats faster than a man’s.

 

  • Guys, are you losing the hair on the top of your head? Watch out! Research shows that you have a higher risk of heart disease, especially if you have high blood pressure or high cholesterol levels. (I suggest you join Hair Club for Men, stat. If it’s still around, that is).

 

  • The heart can continue to beat when separated from the body, as long as it has an oxygen source.

 

  • Lastly, we all know that laughter makes us feel better about life. Health experts point out that laughing not only has emotional health benefits; it’s also great for our heart.  You can read more about that in this article.

 

Heartfelt quotes:

The best and most beautiful things in the world cannot be seen or even touched – they must be felt with the heart. (Helen Keller)

 

Sometimes the heart sees what is invisible to the eye. (H. Jackson Brown, Jr.)

 

Despite everything, I believe that people really are good at heart. (Anne Frank)

 

I could hear my heart beating. I could hear everyone’s heart. I could hear the human noise we sat there making, not one of us moving, not even when the room went dark. (Raymond Carver)

 

Be the one who nurtures and builds. Be the one who has an understanding and a forgiving heart, one who looks for the best in people. Leave people better than you found them. (Marvin J. Ashton)

 

For Further Reading:

Can you really die of a broken heart?

Sleep and Cardiovascular Disease

Exercise for your Heart Health