10 Food Swaps for Heart-Wise Dining

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Artichoke hearts, green peas, spinach, corn, broccoli, and potatoes are high-fiber veggies. But all vegetables have some...
26/06/2023

Artichoke hearts, green peas, spinach, corn, broccoli, and potatoes are high-fiber veggies. But all vegetables have some. So add veggies to omelets, sandwiches, pastas, pizza, and soup. Include interesting ones -- such as beets, jicama, Jerusalem artichokes, and celeriac -- to a salad or other meals.

Keep the grains coming. For lunch, eat a sandwich on whole-grain bread. Or dip whole-grain crackers into your favorite h...
26/06/2023

Keep the grains coming. For lunch, eat a sandwich on whole-grain bread. Or dip whole-grain crackers into your favorite healthy spread. “Whole grain” means it includes all parts of the grain, and that gives you all the nutrients. Studies show that adding whole grains and other high-fiber foods to your diet may also lower your risk of heart disease and type 2 diabetes.

Fiber can help lower cholesterol, prevent constipation, and improve digestion. And many Americans don’t eat enough of it...
26/06/2023

Fiber can help lower cholesterol, prevent constipation, and improve digestion. And many Americans don’t eat enough of it. On average, we get less than half of what we need. Most whole grains are great sources of fiber. Start with breakfast: Look for whole-grain cereal or oatmeal with 3 or more grams of fiber per serving. Add fruit, and you’ll be on your way to the daily goal of 38 grams for men under 50 and 25 grams for women under 50.

People with COPD should have some protein in every meal. High protein foods are some of the best foods for COPD patients...
26/06/2023

People with COPD should have some protein in every meal. High protein foods are some of the best foods for COPD patients. As previously stated, protein supplements can be added to many types of servings, but there are other foods that are themselves high in protein. They include fish, nuts, poultry, lean meat, eggs (or egg whites), and legumes (peas, beans, peanuts, carob and others). Peanut butter is a quick and easy source for protein and calories.

For some people with COPD, getting enough protein in their food is difficult. Fortunately, compounds high in protein (no...
26/06/2023

For some people with COPD, getting enough protein in their food is difficult. Fortunately, compounds high in protein (non-fat dry milk, and soy or protein powders) can be added to many types of foods such as soups, mashed potatoes, casseroles, and oatmeal servings.

This yellow spice is a main ingredient in curry, and it adds an earthy flavor to tea. Turmeric has been a part of Chines...
03/06/2023

This yellow spice is a main ingredient in curry, and it adds an earthy flavor to tea. Turmeric has been a part of Chinese and Indian medicine for centuries. Thanks to its anti-inflammatory properties, turmeric is useful for skin, joint, and digestive issues. Researchers are now looking at its protective effects on the brain and whether it might improve memory and slow the progression of Alzheimer's disease.

Fans of this fizzy fermented drink claim it helps with everything from high blood pressure to diabetes and cancer. Kombu...
03/06/2023

Fans of this fizzy fermented drink claim it helps with everything from high blood pressure to diabetes and cancer. Kombucha is a mixture of black tea, sugar, bacteria, and yeast. Labels say these healthy germs boost immunity and bring down inflammation, though there isn't much evidence to support the claims. But beware: If you don't prepare this sour tea right and store it in the fridge, you could drink some bad germs along with the good.

If you're not a coffee drinker, this nutty-flavored beverage is another way to get your daily caffeine. Like coffee, tea...
03/06/2023

If you're not a coffee drinker, this nutty-flavored beverage is another way to get your daily caffeine. Like coffee, tea can make you feel more alert. It may help tune out distractions like the noisy co-worker in the next cube too. There's also evidence that the green stuff improves memory and attention. Experts can't point to one component that makes these leaves so brain healthy. It's likely the blend of healthy plant chemicals it contains.

Bay leaves, cilantro, coriander, rosemary, garlic, pepper, and cinnamon add so much flavor you won't need to reach for t...
03/06/2023

Bay leaves, cilantro, coriander, rosemary, garlic, pepper, and cinnamon add so much flavor you won't need to reach for the salt shaker. Some have health benefits, too. Coriander and rosemary, for example, have disease-fighting antioxidants and nutrients. This recipe for Greek-Style Mushrooms uses cilantro and coriander and has a lemony kick.

Look for a loaf made with whole grains. It's got more protein and minerals and is generally healthier than the white flo...
03/06/2023

Look for a loaf made with whole grains. It's got more protein and minerals and is generally healthier than the white flour kind. Try whole-grain pita bread dipped in olive oil, hummus, or tahini (a protein-rich paste made from ground sesame seeds).

Oatmeal is a classic choice to help lower cholesterol, thanks to its soluble fiber. But a packet of instant raisin and s...
29/05/2023

Oatmeal is a classic choice to help lower cholesterol, thanks to its soluble fiber. But a packet of instant raisin and spice oatmeal can be loaded with 15 grams (three teaspoons!) of sugar. Make oatmeal with real oats instead. Add a sprinkle of raisins and a dash of cinnamon for only about 9 grams of sugar. It takes longer but it can make a big difference for your weight and your heart.

Does ice cream top your list of comfort foods? Cool off instead with ½ cup of juicy, frozen blueberries topped with a cr...
29/05/2023

Does ice cream top your list of comfort foods? Cool off instead with ½ cup of juicy, frozen blueberries topped with a creamy dollop of nonfat yogurt. This sweet dessert has almost no saturated fat, compared with 14 grams in some premium ice creams studded with rich extras. You slash the calories and sugar, too -- a bonus if you're watching your weight.

Shop smart at the grocery store. Low-fat turkey sausage instead of pork or beef sausage will do your heart good. Simmer ...
29/05/2023

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.

Orange juice and breakfast just seem to go together. But if you want a citrus kick, you're better off getting it from an...
29/05/2023

Orange juice and breakfast just seem to go together. But if you want a citrus kick, you're better off getting it from an actual orange. A cup of orange juice fills your glass with about 21 grams of sugar and almost no fiber. A large orange has a little less sugar -- about 17 grams -- but more than six times the heart-healthy fiber.

Fruit has it all -- lots of fiber, not many calories, and it's good for your weight and blood pressure. Go natural, thou...
29/05/2023

Fruit has it all -- lots of fiber, not many calories, and it's good for your weight and blood pressure. Go natural, though -- skip fruit that's canned in syrup. Even a cup of peaches in "light" syrup has 33 grams of sugar. That's like having a bowl full of fresh, juicy peach slices with a mini candy bar on the side.

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