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Heart Health’s Best Kept Secrets!

Tired of spending half of your time at the store debunking health claims on food packages? Not to worry! There are several everyday household ingredients that can also boost your heart health potential.

Here’s a tip: focus on ingredients that are antioxidant, anti-inflammatory or fiber-rich. These foods prevent clotting and oxidative damage to our blood vessels.

  • Ground Cinnamon is a very good source of fiber and therefore, has a lowering effect on cholesterol. Use cinnamon in oatmeal, rice pudding or even to sweeten black beans to enjoy its nutrient power!
  • Cayenne Pepper, which actually pairs wonderfully with ground cinnamon, is characterized by its spicy, warm flavor. It is also known to fight inflammation and reduce cholesterol and triglyceride levels!
  • Flaxseeds are chock full of fiber and polyunsaturated fats- like fish! This quality lends itself to controlling high blood pressure and improving heart health. Their rustic, nutty flavor compliment grains deliciously, but also disguise well when added to a fruit smoothie.
  • Garlic makes a cameo in almost all of my savory dishes. Who knew that it could help prevent inflammation reducing risk for Coronary Heart Disease?
  • Ginger root is often used in Asian cuisine, but also makes a great zesty compliment to teas and fruits. Add a teaspoon or two to benefit from its anti-inflammatory effects.

Ginger Berry Porridge

  

Makes: 4 servings

Prep Time: 5 minutes

Total Time: 20-25 minutes

 

Ingredients:

  • 1 cup Whole Grain Steel Cut Oats
  • 1½ cup Mixed Berries, frozen
  • 3 cups Skim Milk
  • 1 cup orange juice, no pulp
  • 2 tablespoon flaxseeds
  • 1½ tablespoon ginger root, grated
  • 1 tablespoon honey

Optional: ¼ cup walnuts, chopped

Optional: 1 teaspoon ground cinnamon

 

Directions:

  1. In a medium saucepan, add oats, milk, and juice. Bring to a boil.
  2. Reduce heat, cover and simmer, stirring frequently for 15 minutes.
  3. Add fruits, honey and grated ginger. Continue to cook for another 10 minutes or until porridge absorbs liquid and is thickened to desired consistency.
  4. Top porridge with flaxseeds and enjoy!

Nutrition Facts Per Serving: 313 Calories, 14.7 g Fat (0.7 g Sat, 1.4 g Mono, 2.5 g Poly), 15 mg Cholesterol, 100 mg Sodium, 55 g Carbohydrate, 7 g Dietary Fiber

Source: Whfoods.org

Article originally published on the Pathmark FB Nutrition Tip Blog


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