Monday, July 22

Heart Healthy Eating

by JCC Staff with JCC Association and One Club

Part of a healthy lifestyle is making the right decisions about your diet. 

The right choices can help you feel better, give you more energy and reduce your risk of disease. 

Inflammation is a key culprit in heart disease and omega-fatty acids have been found to reduce inflammation in the body.

The recommended amount is at least two servings, 3.5 ounce cooked, or about ¾ cup of flaked fish, a week. Try salmon, mackerel, herring, lake trout, sardines or albacore tuna.

Bonus tip: Fish is an excellent source of protein which rebuilds and repairs muscle tissue.

On average, we don’t receive enough fiber in our diet due to the high amounts of processed foods we consume.

To maximize fiber intake, serve him up a bowl of oatmeal for breakfast and add some blueberries and slivered almonds.

Fruits and vegetables are chock full of antioxidants which are helpful in warding off cell damage. Think of rust on a nail. In simplistic terms, the antioxidants help keep the rust off. 

The more vibrant the color of your vegetables and fruits, the richer the antioxidants. So, toss the most brilliant colors from tomatoes to broccoli to peppers in his pasta. Use spaghetti squash in place of pasta and use that tomato sauce which is an excellent source of lycopene. Cooked tomatoes are a great source of the antioxidant lycopene and lycopene helps to support prostate health.

Source: The American Heart Association

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