Nutrition Digest

11/01/2023

Can I snack if I have high blood pressure or high cholesterol? 🤔
ABSOLUTELY.

Snacks are an important part of a balanced diet - as long as you know what to snack on!😎

Feeling snack indecision driving you nuts?

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Speaking of nuts 🥜 - did you know nuts are a natural powerhouse when it comes to cholesterol and blood pressure management?

Their healthy unsaturated fats can help lower "bad" LDL cholesterol, while the fiber in nuts binds to cholesterol and helps eliminate it. Plus, their potassium and magnesium content aids in keeping blood pressure in check.

But remember, moderation is key, as nuts are calorie-dense.
Just a handful a day can make a big difference. 💥

Embrace these nutrient-packed, crunchy snacks for a healthier you! 💪🏻🫀

10/31/2023

Everyone knows they need to “eat more vegetables” 🥕🥦
But what are some other dietary changes we can make to help lower our LDL cholesterol? 🤔

Let’s break it down:

1. Limit Saturated fat intake 🥩
Saturated fat is the #1 contributor to increased LDL cholesterol (the bad cholesterol).

Foods high in saturated fat include red meat, sausage, bacon, butter, full fat dairy, cakes and pastries.
Consuming these in moderation and swapping for foods higher in healthy fats will help balance your blood cholesterol.

2. Eat more beans and legumes. 🌯

Beans & legumes are packed with fibre which helps lower bad cholesterol. They are also a great source of protein, and a great alternative to animal protein. Try going meatless a few days a week to help cholesterol levels.

3. Choose whole grains. 🍞

Like beans, whole grains contain fibre which helps lower cholesterol. Compared to refined (white) grains, whole grains contain fibre, vitamins and minerals that are all necessary for a healthy diet. When looking for bread and grain products, opt for the choices with the highest fibre content on the nutrition facts table.

Still confused about what to eat? 🥸

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10/27/2023

Elevate your weekend dinner with this healthy Maple Dijon Salmon Recipe!

🐟 Salmon is loaded with omega-3 fatty acids, which are known to have numerous health benefits. Including reducing the risk of heart disease, improving brain function, and reducing inflammation.

💥 MAPLE DIJON SALMON
Serves 2
Prep time: 10 mins
Cook Time: 25 mins

Ingredients:

- 2 salmon filets (about 6 oz each)
- 2 tbsp Dijon mustard
- 2 tbsp Pure maple syrup
- 1/2 tsp black pepper
- 1 c quinoa
- 2 c water
- 1 bunch of broccoli
- 1 tbsp olive oil
- Garlic powder and black pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Rinse quinoa under cold water using a fine-mesh strainer.

3. In a saucepan, combine the quinoa, water, and a pinch of garlic powder. Bring it to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the water is absorbed.

4. While quinoa is cooking, whisk together the Dijon mustard and maple syrup in a small bowl. Add a pinch of black pepper and garlic powder to taste.

5. Place the salmon filets on a baking sheet lined with parchment paper or lightly greased. Brush the Dijon maple glaze over the top of each salmon filet, ensuring they are coated evenly.

6. Bake the salmon in the preheated oven for about 12-15 minutes, or until the salmon flakes easily with a fork and is cooked to your desired level of doneness.

7. While the salmon is baking, steam the whole head of broccoli until it is tender but still crisp, which should take about 3-4 minutes. Once done, cut the broccoli into bite sized pieces.

8. Drizzle the steamed broccoli with olive oil and season with garlic powder and black pepper to taste.

Plate, serve and enjoy!

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10/26/2023

Looking for ways to naturally and quickly lower your blood pressure? 🫀
Let's tackle it together! 🩺

🧂One of the biggest contributors to high blood pressure (hypertension) is excessive salt in the diet.
Even if you don’t add salt to your meals, it is a popular additive and can pop up in sneaky places in your food.

Here are 5 EASY TIPS to following a low sodium diet:

1. 📖 Read Labels: Check food labels for high-sodium items. Opt for "low-sodium" choices and compare sodium levels between products.

2. 🍳 Cook at Home: Take control of your meals by cooking at home. Skip the salt and experiment with flavorful herbs and spices.

3. 🚫 Limit Processed Foods: Processed and fast foods are sodium-heavy culprits. Minimize them to cut down your sodium intake.

4. 🍌 Boost Potassium: Include potassium-rich foods in your diet like bananas, sweet potatoes, and leafy greens to balance sodium's effects on blood pressure.

5. ⏳ Gradual Reduction: If you're used to a high-sodium diet, ease into change. Your taste buds will adapt over time.

Small dietary changes can make a big impact on your heart health!
Pair these tips with exercise and stress management for a holistic approach to lowering blood pressure. 🏃‍♀️💪

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10/25/2023

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10/13/2023

🍽️ Looking for a Meal Plan to help lower your cholesterol, blood pressure and weight? 🫀
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10/13/2023