Give Your Heart Some Love

It’s National Heart Month! Over the years we’ve shared many tips and tricks for staying heart healthy. A good number of these tips have come from dieticians we’ve met along the way, as well as the smart folks at the Iowa Food & Family Project. Today we’re pulling some of them all together right here, and we invite you to join us in our journey toward better health and wellness.

Here are a few simple steps to get started:

Protect your sleep. When we are tired, we tend to reach for unhealthy snacks or beverages like energy drinks or sugary foods. This causes disturbed sleep cycles, which can wreak havoc on our appetite hormones, mental performance and immune response. Poor sleep can also drive insulin resistance, which is one of the strongest risk factors for weight gain and obesity. Aim for seven to eight hours of sleep every night to give your body the rest it needs.

Practice self-care. Physical fitness is always important, but we also need to take care of our mind, body and spirit so we can be healthy. Self-care looks different for everyone, but some examples include journaling, breathing exercises, brisk walks outside, dancing, riding a bike or enjoying a bubble bath with a bath bomb! No one can maintain a healthy, active lifestyle without a little “me” time.

Eat well. To really give your heart some love, eat these three foods:

• Low-carb Vegetables. Examples: green beans, broccoli, spinach, kale, mushrooms, zucchini, yellow squash, Brussels sprouts. These veggies are loaded with vitamins, minerals and fiber and are low-calorie in comparison to other food groups.
• Walnuts. Walnuts are primarily a healthy fat source with some carbohydrate and a little bit of protein. They are high in vitamin B6, folate, thiamin – playing a role in cellular energy and a healthy nervous system.
• Salmon/Tuna. Salmon and tuna are both fatty fish and are excellent sources of omega-3 fatty acids, a polyunsaturated fat. The American Heart Association considers 3.5 ounces of cooked fish or ¾ cup to be a single serving. For adults, two servings per week are recommended to help lower risk for heart disease.

This recipe brings all three of these foods into a simple, one-pan meal. It’s a warm salad with heart-healthy ingredients that’s perfect for any February night.