8 HEart-Healthy foods

9/7/2018

Heart disease is responsible for almost one-third of all deaths in the world. Your diet can play an important role in minimizing the risk of heart disease, among many other things. Here are eight foods that you can add to your arsenal for cardiovascular superiority:

1) Whole grains: whole wheat, brown rice, oats, barley, and quinoa just to name a few. These contain higher amounts of fiber than refined grains, which can reduce bad cholesterol in your body.

2) Berries: Blueberries, strawberries, raspberries, and blackberries are high in antioxidants, which can protect against oxidative stress that may lead to the development of heart disease.

3) Leafy greens: You’ve heard it a million times, but spinach, kale, and collard greens are nutritional powerhouses and even help improve heart health. They’re high in Vitamin K, which protects arteries and promotes proper blood clotting.

4) Fish/Fish Oil: Specifically, fatty fish like salmon, mackerel, sardines, and tuna are loaded with Omega-3s that are great for heart health.

5) Beans: Again with the fiber, but beans are also contain flavonoids that can help reduce your risk for heart attacks.

6) Tomatoes: High in an antioxidant called lycopene, tomatoes can help increase levels of good cholesterol in your blood.

7) Nuts: Almonds, walnuts, pecans, and peanuts (technically a legume) can greatly affect your good/bad cholesterol levels and contain many other minerals that are just good for overall health. Be sure to keep an eye on the salt and calories though, as they’re usually high for nuts.

8) Garlic: Containing a compound called allicin, garlic is capable of inhibiting platelet buildup and reducing the risk of strokes. Supplementing garlic has been used to lower blood pressure as well.

SOURCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/

https://www.healthline.com/nutrition/heart-healthy-foods#section1

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5408160/

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Amanda is a mother of three (10, 7, and 5) and has been married for 14 years. My weight loss journey started July 17, 2008, one day after my daughter's first birthday. Tipping the scales at 235 pounds at 5'3, being an over weight, over tired, out of shape role model no longer appealed to me and I knew it was time for a change. Three pregnancies later, I had lost a total of 105 pounds. I had run 2 marathons and dozens of half marathons. Something was missing. I was thin, but I wasn't fit. I wasn't healthy. I could feel it in my insides. I was 136 pounds and a size 8. Something didn't add up. I got my certification in personal training, nutrition, weight management, and dove into supplementation and whole foods. 90 days later, I gained 10 pounds and lost two pants sizes (8 to a 4).

Continuing on this path, all of my clients wanted to know how I was doing it. I always dreamed of creating a business that truly added value to people and improved their health. My husband, Grant, and I decided it was time to take that leap.

December 9, 2016, Simply Prepped Meals was born. Based around the mission of providing whole food based nutrition to people's doorsteps, we set out to create a new idea that fast food didn't have to be expensive or bad for you. Six months later, we built our permanent location in Cynthiana, IN. Then, January 2, 2018, we entered into a partnership with the YMCA of Southern Indiana to continue spreading the word of meal prep and eating with purpose.

Amanda coaches individually as well as continues to drive their business. Any questions about personal coaching can be directed to her at amanda@simplypreppedmeals.com

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