Exercise is not something I really enjoy, but I do try to walk on  regular basis. Eating is something I really enjoy and though I received a minor in nutrition way back when (when no one cared about nutrition) I know what I’m supposed to eat.  However, I’m just not very good at following what I know. Well, at least I admit it. So far I’ve been pretty lucky and though I am overweight, I’ve avoided health related diseases. I’m getting older and know the odds of staying healthy are decreasing each day, therefore it’s best to err on the side of health.

Heart Healthy Tips

Following a heart healthy diet like the Mediterranean diet is one way to do things. Another way is to eat lots of fruits, veggies and fiber. Suzanne Farrell, a dietician and nutrition coach, gave us lots of tips to point us in the right direction. One thing I’m trying to do is to follow the rule of 1/4, 1/4, 1/2. No this isn’t a math test; that’s the way one’s dinner plate should be designed. In other words, (much to Manservant’s chagrin) vegetables and fruit should fill half of our plate, grain and starches should fill 1/4 and the other 1/4 is for your protein.

Some foods that help our heart include fish, such as salmon. Get your omega 3’s in. Walnuts and flax seeds, chia seeds or fish oil capsules also contain omega 3’s. Decrease your risk factors by getting lots of fiber in your diet. Most of us only get about 15g daily when we should get 25-35. Think lots of whole grains and oatmeal. Oatmeal is so good for you. Oats not only help lower your bad cholesterol, they also absorb it from your GI tract. Think beans. Beans are loaded with fiber. Think fruit; berries, apples and citrus are all great choices. Bananas are also great because they contain potassium and potassium is known for lowering blood pressure.

So today’s lesson is what to eat for a healthy heart. You figured that out, right? I decided to combine some ingredients that Sprout sent us home with and came up with banana oat date bars, something that Manservant could munch without feeling guilty-well, me too! I used bananas-check! I used flax seed-check! And I used oats! Add in some dark chocolate, which is also linked to reducing heart disease, (thank God!) some dates, which also contain lots of fiber and no need for sugar. We all know sugar is the new bad boy, not fat-right? Well, that is if you are eating healthy fats!

So check these banana oat date bars out. They aren’t crunchy like granola bars but they are chewy. No, they aren’t a chocolate chip cookie, but I don’t feel guilty eating them. They aren’t sugary sweet;  they taste like bananas and I love bananas. They are easy to make and perfect for those brown bananas that I usually throw away. It’s just a mind set, right? I mean if my mom had started me on these, maybe my heart would be healthier. So save those yucky bananas and help save your heart!

 

Need a new snack? Give these a try. They pack well, are easy to make and just might cure that sugar urge while also providing lots of fiber and heart healthy goodness!

 

   Simple Salmon

              Moroccan Fish with Chickpeas

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