Healthy Eating for a Happy Heart :- When stress strikes as it does during a pandemic, most of us eat too much, and the unhealthy diet may be the first food we eat. But an unhealthy response to stress can be hard on your body, particularly your heart.
That is why it is wise -at the top of the New Year, or at any time – to try to eat nutritious food. It will make your heart rejoice, and perhaps even lower your waistline. Not sure where to start? Let the Help of National Heart, Lung and Blood Institute (NHLBI). , Ph.D., MS, RD, NHLBI nutritionist. For years, the DASH diet program is ranked among the best U.S. foods. World News Report for a healthy life and heart health. Its secret, says Pratt, “Eat nutritious and low-fat diets and saturated fats, rich fruits, vegetables, low-fat milk, and legumes.” Some of the NHLBI recipes have been developed to support a feature of the program. healthy types of luxury food, such as oven-baked fries, chili stews, and sweet potato chips. Recipes are easy to make and family-friendly. Includes traditional African American, American Indian / Alaska Native, Vietnamese, Latino, and Filipino dishes. You can find these recipes, as well as tips on safe cooking, what you can put in your kitchen, and buy
Healthy Eating for a Happy Heart
DASH diet plan
“The DASH diet plan has been scientifically proven to lower your blood pressure and cholesterol levels,” Pratt said. And research from the NHLBI shows that increasing your physical activity and watching your calories while following DASH will also help you lose weight. DASH does not require special diets, and it helps you to set goals for a healthy daily and weekly diet using these simple guidelines:
What we need to eat?
- Eat vegetables, fruits and grains
- Include low-fat or low-fat dairy products, fish, poultry, beans, nuts and vegetable oils
- Limit fatty foods, such as fatty meats, fatty dairy products and tropical oils such as coconut, palm kernel and palm oil
- Limit sugary drinks and desserts
To make it easier to follow Dash for Life, these tips might help:
Slowly change.
Add one portion of vegetables a day. Read nutrition labels to choose low-fat foods, sodium or salt and added sugar.
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A variety of high-protein foods.
Try the lean meat mixture. Remove the chicken skin. Eat fish once or twice a week. Eat two or more non-meat meals each week.
Choose healthy, delicious snacks.
Have a slice of fruit, a few unsalted snacks such as rice cakes, low-fat or low-fat yogurt or low-fat green vegetables.
Get a replacement.
Instead of white bread or white rice try whole wheat bread or brown rice. Try beans or seeds such as flax or sunflower seeds, if you do not like nuts.
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Follow the recommendations of the U.S. Food Guidelines.
Combining healthy eating habits with other selfcare activities can help you reduce stress and care for your heart. At the top of the list: go for a walk all day, get 7 to 8 hours of sleep, and try exercises such as meditation or yoga. If you smoke, try to quit, and develop a strong social support system to help you stay motivated. Learn more about DASH, heart health, and more at www.nhlbi.nih.gov.Delicious Oven-Baked French Fries Baking instead of frying these potatoes reduces fat while keeping them crispy. Preparation time: 10 minutes.
Cooking time: 35 minutes.
Make 5 servings.
Feeding size: 1 cup. Ingredients4 large potatoes (2 lbs.) (Regular or sweet potatoes)
8 C ice water
1 tsp garlic powder
1 tsp onion powder
1/4 tsp salt
1 tsp white pepper
1/4 tsp allspice
1 tsp hot pepper leaves
1 Tbsp vegetable oilInstructions
Peel a squash, grate it and chop it into 1/2-inch strips. Dip one foot into warm paraffin water, cover with foil, or hold for 1 hour or more.
Remove the potato strips and dry thoroughly. Preheat oven to 475 degrees F.
Put garlic powder, onion powder, salt, white pepper, allspice and pepper flakes into a plastic bag. Add the potato strips to the spice section.
Place potato strips in a shallow baking pan and brush them with oil.
Cover the baking pan with aluminum foil and bake at 475 degrees F for 15 minutes.
Remove the foil and continue baking, uncovered, for another 15 to 20 minutes or until golden brown. Open the frames periodically to brown on all sides.
