By United Supermarkets Dietitian Team
United Supermarkets’ Lifestyle Desk
Valentine’s Day is usually spent trying to make other people feel loved and appreciated, but this year try showing your own heart that same love and effort. There are several ways to be heart healthy that will not only make you feel better but will whip your heart right into shape. Lifestyle is a major contributor to the state of this very important organ. We want to consider food and nutrition, physical activity, and sleep when trying to get a baseline of overall heart health. According to the Centers for Disease Control and Prevention (CDC) about 6.2 million adults in the United States have heart failure, and the statistics range for Americans that die from some type of heart condition. Be your own sweetheart this season and try including some of these tips into your everyday life.
The heart is constantly being researched and one of the major contributors to heart health is food and nutrition. It’s talked about constantly, the way you eat will affect your quality of life in the long run. Research has found that lowering the amount of salt you include in your meals can help reduce the risk of developing heart disease. Salt increases the amount of fluid that is retained in your body which in turn will higher your blood pressure. This can cause damage to your arteries.
Another recommendation is portion control. If you are trying to lose weight, eating smaller portions at mealtime can help you decrease your waist size which has been shown to help predict heart conditions. The location of where fat is stored in the body is very important. The greater the amount of fat around the waist, the greater risk you have of being diagnosed with heart disease.
Lastly, include more fiber in your diet. Fiber has so many benefits including helping you feel full and aids in bowel movement. It also has been shown to help lower both blood pressure and cholesterol levels. The recommendation is eating about 25-35 grams per day. Try incorporating a variety of whole-grains, nuts and seeds, beans and legumes, and fruit and vegetables. While fiber is a positive contribution to you and your health, be sure to gradually add fiber content to your diet as overloading on it can cause a few non-glamorous side effects.
Exercise is another big topic that people discuss when it comes to your heart. Physical activity can help the muscles in the body pull out oxygen when blood circulates. This in turn will reduce the heart’s need to pump more blood volume throughout the body. This helps relieve some stress off the heart. Physical activity can also help with weight control, and as we have already talked about will help decrease your risk of developing a heart condition. Some of the best exercise you can do to show some love to your heart is aerobic exercise or cardio. Physicians recommend cardio at least for thirty minutes a day, five days out of the week. This can include a brisk walk around the neighborhood, a jog, swimming, cycling, and so many other things that requires an elevated heart rate. You can also incorporate resistance training into your regimen which is only recommended for two days out of the week but differs with your age and goals. A combination of aerobic and strength training has been found to help balance your cholesterol levels while reducing fat and increasing muscle mass.
As stated earlier, a healthy heart doesn’t just come from eating a well-balanced diet or even from exercise, or both put together. It also stems from sleep habits. Researchers have found that people who sleep less than six hours a night tend to have a higher risk for cardiovascular issues in comparison to individuals who sleep longer. The recommendation is to sleep between seven to nine hours per night to get optimal rest, and your eyes aren’t the only things getting some much-needed relaxation. Organs, like the heart, depend on sleep to rejuvenate and regain energy for the next day’s activities. Reduced sleep can increase blood pressure, blood sugar, and inflammation. Ultimately, lack of sleep will affect some of the body’s hormones; like metabolic hormones: ghrelin and leptin. An imbalance in these hormones can cause weight gain. Some tips to help you improve your sleep is to avoid caffeinated drinks around bedtime like soda, coffee, or energy drinks. Limit alcohol and turn off all electronic devices at least thirty minutes before bedtime. Making time for sleep can be easier for some more than others, but in the long run, it can help your overall health.
Nutrition, physical activity, and sleep all go hand-in-hand to providing the stability and support that your heart needs to thrive. Your heart works day in and day out, so why not provide some assistance by making a few lifestyle changes. Sometimes implementing change is harder than it seems, so slowly add new things to your routine. Start with your diet, and then slowly add exercise once you feel ready. Really put in the effort to make time for your sleep schedule, this will aid in all other areas of this heart-healthy regimen. Show yourself some love this Valentine’s Day and think about what you can do to support your heart.
One Pan Salmon Dinner
What You Need
Seafood
- 1 bunch asparagus
- 1 lemon, sliced
- 2, 4 oz cuts of salmon
- 6 shrimp (about 2 oz cooked)
- 1/2 tsp dried garlic powder
- 1/2 tsp dried rosemary
- 1/2 tsp honey
- 1 Tbsp lemon juice
- 1 Tbsp whole grain mustard seed
- 1 Tbsp olive oil
- Salt and pepper, to taste
Tomatoes
- 4 Roma tomatoes
- 1/2 cup Parmesan cheese, grated
- 1 tsp dried basil
- 1 tsp dried oregano
- 1 tsp dried garlic powder
- Salt and pepper, to taste
Bread
- 1 loaf french bread
- Olive oil
- Garlic powder
How It’s Made
Seafood
1. Preheat oven to 400℉
2. Make a foil packet by starting with an 18-inch piece of aluminum foil and build up the sides to make a square to ensure the juices do not escape the packet.
3. Layer the asparagus in the center of the foil on bottom, sliced lemons to follow, and salmon and shrimp on top.
4. Mix dried garlic powder, dried rosemary, honey, lemon juice, mustard seed, and olive oil. Brush the mixture on top of the seafood.
5. Tent the leftover side up to the center to seal off the packet and place on the center of the pan.
Tomatoes
1. Slice tomatoes 1/4 – 1/2 inch thick and place on a dry paper towel.
2. Mix parmesan cheese, dried basil, dried oregano, and garlic powder in a small bowl.
3. Place the tomatoes on one side of the seafood packet and sprinkle on the mixture over them liberally.
Bread
1. Slice 6 pieces of French bread 1/2 inch thick and place on the other side of the seafood packet.
2. Drizzle with olive oil and dust with garlic powder.
3. Put the pan in the oven for 12-15 minutes. Check for doneness with an internal temperature of 145℉.
4. If the fish is done, but the bread is not golden brown or cheese mixture is not bubbly, pull the foil packet off and let the side dishes continue cooking for 2 minutes at a time until desired doneness.
