February is Heart Health
Month. The American Heart Association shares 8 essential habits for a strong, healthy heart:
💤 Get enough sleep-try to go to bed the same time every night
🥦 Eat a balanced diet- include fruits & veggies every meal
🏃 Stay active- strive to exercise for 30 minutes daily
🩸 Keep blood sugar in check- limit added sugars to <25 g per day
⚖ Maintain a healthy weight
💗 Regulate cholesterol & blood pressure
🚭 Steer clear of nicotine
Every step brings you closer to a healthier heart!
Recipe of the Month: Mediterranean Tuna Salad
This recipe is high in protein, Omega-3 fatty acids and fiber. Feel free to add extra vegetables or substitute other beans. Using olive oil or avocado oil instead of mayonnaise changes the fat content of this salad from unhealthy fats to heart healthy monounsaturated fats.
Ingredients:
Wild caught light tuna in water (2.6 oz pouch)
1 tsp olive oil or avocado oil
1/4 c red beans or great northern beans(rinsed)
1/8 c chopped celery
1/8 c chopped onion
minced garlic to taste
fresh parsley chopped
Serve over mixed greens or toasted multi-grain sourdough.
Katie's Kitchen
This tuna is a staple in my pantry. It is high in protein and Omega-3 fatty acids. I order it via subscribe & safe on Amazon for the best price. Great for a fast lunch and in the recipe above.
The best way to consume Omega-3 (heart healthy) fats, is to eat fish twice per week. However if you do not like fish, you can take a daily Omega-3 Fatty acid supplement. Omega-3 fatty acids are known for their ability to decrease inflammation and blood pressure. They promote both heart and brain health. I like this one because it does not smell or taste like fish (lemon!).
If you struggle to sleep, you may want to try a magnesium supplement 30 minutes prior to bed. I like Magnesium Glycinate because it is less likely to impact digestion like Magnesium oxide and magnesium citrate.
1 in 4 Americans over the age of 45 take a daily statin medication to manage cholesterol levels. While statins can be very helpful in reducing your cholesterol, they may also cause muscle soreness. However adding a daily CoQ10 supplement like Ultra CoQ10 can help alleviate these symptoms. Soft gels containing ubiquinol or ubiquinone are the best absorbed forms. Take with a meal for best results once per day.
