Heart healthy snacks should give you energy to help you stay focused throughout your day and provide essential nutrients to help prevent heart disease. I have included a list of some foods to keep on hand at home followed by some recipes and tips that include these items. Take a look and enjoy! Stay healthy. Go Organic! Buy Fair Trade!
Organic raw almonds, pumpkin seeds, walnuts, sunflower seeds
Organic Fair Trade Caffeine Free Green Teas (i.e. arbor teas company)
Raw organic honey
Cinnamon
organic fruits and veggies (apples, carrots, kale, spinach, blueberries, kiwi, zucchini, acorn squash, sweet potatoes, red peppers, asparagus, oranges, tomatoes, cantaloupe, watermelon)
Ground organic flaxseed
Organic lowfat yogurt
Organic Sunflower oil
Certain organic dried fruits; pomegranate seeds, goji berries, mulberries, etc. you can find dried fruits online @
http://www.therawfoodworld.com/driedfruits-p100222
The above foods contain several nutrients to help fight heart disease such as Phytoestrogens, Phytosterols, carotenoids and polyphenols.
Studies have shown that foods with phytoestrogens (i.e. flaxseeds), help to lower the risk of stroke, cardiac arrhythmias and blood clots as well as lower LDL, triglycerides and blood pressure.
Phytosterols are plant sterols that contain a chemical make up similar to cholesterol and have shown to reduce blood cholesterol. All nuts and seeds, including wheat germ, have phytosterols.
Carotenoids are heart-protective antioxidants in many colorful fruits and veggies. Alpha-carotene, beta-carotene, lutein, and lycopene (in watermelon and tomatoes) are carotenoids.
Polyphenols are another set of antioxidants. They help to protect blood vessels, lower blood pressure, reduce LDL "bad" cholesterol. Flavonoid polyphenols include catechins, flavonones, flavonols, isoflavones, reservatrol, and anthocyanins. Non-Flavonoid polyphenols include ellagic acid (found in all types of berries).
B complex viitamins (B-12, B-6, B-3), Vitamins C and E, Magnesium, potassium and calcium
B-12 (Folate) and B-6: prevent blood clots and hardening of arteries or atherosclerosis
B-3 (Niacin): Increases "good" cholesterol HDL
C and E: antioxidants protect cells from damage of free radicals
Magnesium, potassium and calcium: lowers blood pressure
Fiber: lowers cholesterol
Quick and Heart Healthy Snacks:
1 minute Apples and Cinnamon: 2-3 servings
2 of your favorite apples
1stp cinnamon
1 medium to large zip lock bag
1. Take 2 apples cut into 8 sections each (16 pieces)
2. Place in a Ziplock bag
3. Add 1 tsp ground cinnamon
4. Close the bag tightly and shake thoroughly
Enjoy!
Tasty Kale Chips: 8 cups
1 bunch of organic kale
1 tbsp organic sunflower oil
1/4 tsp salt
1 tsp Organic Smoked Paprika
1. Remove the center ribs and stems from 1 bunch kale; tear the leaves into 3-to-4-inch pieces.
2. Toss with 1 tablespoon sunflower oil, 1 tsp smoked paprika and 1/4 teaspoon salt.
3. Spread on 2 baking sheets coated with thin layer sunflower oil.
4. Bake at 350 degrees F until browned around the edges and crisp, 12 to 15 minutes.
Per serving (2 cups): Calories 60; Fat 4 g (Saturated 1 g); Cholesterol 0 mg; Sodium 170 mg; Carbohydrate 6 g; Fiber 2 g; Protein 2 g
Nut and Seed Mix with Goji Berries: approx 7 servings
1 cup raw organic almonds
1 cup organic walnuts
1/4 cup organic shredded coconut
1/2 cup organic dried goji berries
1/2 cup organic pitted dried dates, chopped
1/2 cup organic hulled pumpkin seeds
1/2 cup organic sunflower seeds
1 cup organic dried mulberries (optional)
Handful of organic flax seeds
1. Combine all the above ingredients in large bowl
2. Store in airtight container
Bring with you for a daily healthy snack
Dr.SuzHeals Yummy Sweet Green Smoothie (approx 4 servings)
2 medium organic bananas
2 organic apples
1 cup organic coconut yogurt or other lowfat yogurt
1/3 cup organic ground flaxseed
1/2 bunch organic kale
1/2 bunch organic spinach
3 organic kiwi
64oz Filtered water
1 cup frozen organic or fresh organic blueberries
1. Slice bananas, apples and kiwi, remove stems from kale and spinach and cut
2. Add all cut fruit, blueberries, yogurt, flaxseed and water to blender
3. Blend on medium speed for 3 minutes
Serve!
Organic raw almonds, pumpkin seeds, walnuts, sunflower seeds
Organic Fair Trade Caffeine Free Green Teas (i.e. arbor teas company)
Raw organic honey
Cinnamon
organic fruits and veggies (apples, carrots, kale, spinach, blueberries, kiwi, zucchini, acorn squash, sweet potatoes, red peppers, asparagus, oranges, tomatoes, cantaloupe, watermelon)
Ground organic flaxseed
Organic lowfat yogurt
Organic Sunflower oil
Certain organic dried fruits; pomegranate seeds, goji berries, mulberries, etc. you can find dried fruits online @
http://www.therawfoodworld.com/driedfruits-p100222
The above foods contain several nutrients to help fight heart disease such as Phytoestrogens, Phytosterols, carotenoids and polyphenols.
Studies have shown that foods with phytoestrogens (i.e. flaxseeds), help to lower the risk of stroke, cardiac arrhythmias and blood clots as well as lower LDL, triglycerides and blood pressure.
Phytosterols are plant sterols that contain a chemical make up similar to cholesterol and have shown to reduce blood cholesterol. All nuts and seeds, including wheat germ, have phytosterols.
Carotenoids are heart-protective antioxidants in many colorful fruits and veggies. Alpha-carotene, beta-carotene, lutein, and lycopene (in watermelon and tomatoes) are carotenoids.
Polyphenols are another set of antioxidants. They help to protect blood vessels, lower blood pressure, reduce LDL "bad" cholesterol. Flavonoid polyphenols include catechins, flavonones, flavonols, isoflavones, reservatrol, and anthocyanins. Non-Flavonoid polyphenols include ellagic acid (found in all types of berries).
B complex viitamins (B-12, B-6, B-3), Vitamins C and E, Magnesium, potassium and calcium
B-12 (Folate) and B-6: prevent blood clots and hardening of arteries or atherosclerosis
B-3 (Niacin): Increases "good" cholesterol HDL
C and E: antioxidants protect cells from damage of free radicals
Magnesium, potassium and calcium: lowers blood pressure
Fiber: lowers cholesterol
Quick and Heart Healthy Snacks:
1 minute Apples and Cinnamon: 2-3 servings
2 of your favorite apples
1stp cinnamon
1 medium to large zip lock bag
1. Take 2 apples cut into 8 sections each (16 pieces)
2. Place in a Ziplock bag
3. Add 1 tsp ground cinnamon
4. Close the bag tightly and shake thoroughly
Enjoy!
Tasty Kale Chips: 8 cups
1 bunch of organic kale
1 tbsp organic sunflower oil
1/4 tsp salt
1 tsp Organic Smoked Paprika
1. Remove the center ribs and stems from 1 bunch kale; tear the leaves into 3-to-4-inch pieces.
2. Toss with 1 tablespoon sunflower oil, 1 tsp smoked paprika and 1/4 teaspoon salt.
3. Spread on 2 baking sheets coated with thin layer sunflower oil.
4. Bake at 350 degrees F until browned around the edges and crisp, 12 to 15 minutes.
Per serving (2 cups): Calories 60; Fat 4 g (Saturated 1 g); Cholesterol 0 mg; Sodium 170 mg; Carbohydrate 6 g; Fiber 2 g; Protein 2 g
Nut and Seed Mix with Goji Berries: approx 7 servings
1 cup raw organic almonds
1 cup organic walnuts
1/4 cup organic shredded coconut
1/2 cup organic dried goji berries
1/2 cup organic pitted dried dates, chopped
1/2 cup organic hulled pumpkin seeds
1/2 cup organic sunflower seeds
1 cup organic dried mulberries (optional)
Handful of organic flax seeds
1. Combine all the above ingredients in large bowl
2. Store in airtight container
Bring with you for a daily healthy snack
Dr.SuzHeals Yummy Sweet Green Smoothie (approx 4 servings)
2 medium organic bananas
2 organic apples
1 cup organic coconut yogurt or other lowfat yogurt
1/3 cup organic ground flaxseed
1/2 bunch organic kale
1/2 bunch organic spinach
3 organic kiwi
64oz Filtered water
1 cup frozen organic or fresh organic blueberries
1. Slice bananas, apples and kiwi, remove stems from kale and spinach and cut
2. Add all cut fruit, blueberries, yogurt, flaxseed and water to blender
3. Blend on medium speed for 3 minutes
Serve!
RSS Feed
