Wine and Chocolate! (and being heart healthy)
Did you know that you can reduce your risk of developing cardiovascular disease with the foods you eat? Here is a list of heart healthy foods recommended by the American Heart Association (via heart.org):
- Fruits and vegetables
- Beans and legumes
- Nuts and seeds
- Fish (preferably oily fish high in omega-3 fatty acids), skinless poultry, and plant-based alternatives
- Healthier fats (such as olive oil and avocados)
- Whole grains
- Fat-free and low-fat dairy products
When eating the foods mentioned above, keep these tips in mind:
- Strive to eat a varied diet to ensure you are getting the nutrients your body needs.
- Read food labels – not just the marketing hype on the front of the label, but the ingredient list on the back.
- Take into consideration portion sizes and the amount of added salt & sugar.
- Plan and prepare meals at home so you can control the ingredients.
- Eat slowly and mindfully, chewing each bit more than 10 times.
When you occasionally indulge, reach for the dark chocolate and red wine. Dark chocolate provides anti-oxidants such as flavonoids which can lower blood pressure, improve blood flow to the brain and heart and reduce your chance of a stroke. (via clevelandclinic.org) It also contains magnesium which can reduce chronic pain, fatigue and insomnia. Eat dark chocolate, 72% cacao or greater, since the higher the cacao, the lower the sugar.
Red wine contains the powerful antioxidant, resveratrol that protects against cell damage, can prevent memory decline and Alzheimer’s disease and reduce your risk of a blood clot related stroke. The tannins in red wine protect against heart disease!(via medicaldaily.com) The suggested amount/day is 4 ounces for women and 8 ounces for men.
February is American Heart Month. Heart Disease is the number one killer for women, so now is a great time to make some tweaks to reduce your risk of heart disease! Happy Valentine’s Day!
From my healthy heart to yours,
Elizabeth Girouard, Certified Holistic Health Coach & Workplace Wellness Master Ambassador www.PureSimpleWellness.com