Food Swaps for Meals and Snacks for Heart Health in Pictures

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Omega-3s can lower blood pressure, although the effect seems to be small. One dietary strategy is to replace red meat wi...
10/06/2024

Omega-3s can lower blood pressure, although the effect seems to be small. One dietary strategy is to replace red meat with fish during some meals. But it's best to avoid salty fish, such as smoked salmon.

Omega-3s seem to reduce the risk of abnormal heart rhythms (arrhythmias) that can be life-threatening. Common sources of...
10/06/2024

Omega-3s seem to reduce the risk of abnormal heart rhythms (arrhythmias) that can be life-threatening. Common sources of omega-3s include fish, walnuts, broccoli, and green soybeans steamed and served in the pod (edamame).

Prescription doses of omega-3s are used to protect the heart after a heart attack. Studies have shown fewer heart attack...
10/06/2024

Prescription doses of omega-3s are used to protect the heart after a heart attack. Studies have shown fewer heart attacks and fewer heart disease deaths among survivors who boosted their levels of omega-3s. It may also protect cognitive abilities in people with heart disease. The American Heart Association recommends 1 gram a day of EPA plus DHA for people with heart disease. Eating fish is best, but your doctor might recommend a fish oil capsule.

There are many forms of omega-3 fatty acids. The types found in fish, called DHA and EPA, have been studied most extensi...
10/06/2024

There are many forms of omega-3 fatty acids. The types found in fish, called DHA and EPA, have been studied most extensively and appear to have the strongest health benefits. Another form of omega-3 fatty acid known as ALA is found in vegetable oils, flaxseed, walnuts, and dark leafy vegetables such as spinach.

While eating too much fatty food can elevate cholesterol and triglyceride levels, not all fats are unhealthy. Omega-3 fa...
10/06/2024

While eating too much fatty food can elevate cholesterol and triglyceride levels, not all fats are unhealthy. Omega-3 fatty acids may have significant benefits in lowering the risk of heart disease, the nation's top killer. They may also protect against depression, dementia, cancer, and arthritis. Omega-3 fatty acids are found in higher amounts in salmon, walnuts, and spinach. Find out how omega-3s fight disease and which foods have them in the following slides.

Shop smart at the grocery store. Low-fat turkey sausage instead of pork or beef sausage will do your heart good. Simmer ...
08/06/2024

Shop smart at the grocery store. Low-fat turkey sausage instead of pork or beef sausage will do your heart good. Simmer it with fiber-rich beans and veggies. At breakfast, three links of lean turkey sausage adds up to just 1.5 grams of saturated fat. A similar pork sausage has three times as much unhealthy saturated fat.

Cream cheese can still grace your morning whole-wheat bagel. Reach for the whipped type in the dairy case. You can save ...
08/06/2024

Cream cheese can still grace your morning whole-wheat bagel. Reach for the whipped type in the dairy case. You can save about half the calories and saturated fat. Compare: One popular brand has 100 calories in two tablespoons. The saturated fat hits 6 grams -- that's a third of your daily limit before lunchtime! The whipped version has half the saturated fat and 60 calories.

Lasagna and other cheesy bakes often call for ricotta -- and your nana's recipe probably calls for the full-fat kind! Sw...
08/06/2024

Lasagna and other cheesy bakes often call for ricotta -- and your nana's recipe probably calls for the full-fat kind! Switch to low fat and you'll cut out 9 grams of saturated fat per serving. That's a big help when you're trying to stay under 16-grams per day for heart health. Ricotta or cottage cheese is OK, as long as it's reduced fat. Low-fat ground turkey breast is a heart-wise switch for fatty ground beef.

Whip up muffins, quick breads, pancakes, cookies, and even chocolate cake with flaxseeds instead of eggs. To substitute ...
08/06/2024

Whip up muffins, quick breads, pancakes, cookies, and even chocolate cake with flaxseeds instead of eggs. To substitute for one large egg, stir 3 tablespoons of ground flaxseeds plus 1/8 teaspoon of baking powder in 3 tablespoons of water. You'll add fiber and avoid the cholesterol found in egg yolk. Both changes can help in keeping your cholesterol levels under control.

How you cook your fish makes a big difference to your heart. Bake it or grill it instead of frying to cut down on artery...
08/06/2024

How you cook your fish makes a big difference to your heart. Bake it or grill it instead of frying to cut down on artery-clogging saturated fat. Bake delicate cod, spiced tilapia, or lemony grouper. Throw a firm fish on the grill: snapper, sea bass, or halibut. Compared with fried fish, you'll save about 70 calories and half the saturated fat per serving.

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