Heart-Healthy Nutrition

Heart-Healthy Nutrition


One of the most important ways
to take care of your heart is by paying attention to
how you’re fueling your body. For today’s healthy eats,
Jackie is getting some insight from a Registered Dietician on how to create a heart
healthy eating plan. (upbeat music) – Hey guys, it’s Jackie and I’m here today with
Registered Dietician, Lara Fields and we
are talking today about heart healthy foods. And, I think a
good place to start would be just discussing
why it’s important to incorporate these
foods into our diet that have
cardiovascular benefits. – Sure. It’s a big preventative thing. Even if you don’t
have high cholesterol or any kind of
heart disease risks. Heart healthy foods
are important for all. Making sure we’re getting
enough fiber in our diet, omega three fatty acids
to combat inflammation. – And, so you’ve
got some foods here that are great for heart health. A lot of different foods. Let’s just talk through
what some of them are. – Sure. – And what those
cardiovascular benefits are. – Of course. So, replacing our saturated fats with unsaturated fats is
the way to help our heart. So, saturated fats are
in animal proteins. We think of butter and meat. – Yes. – But, unsaturated fats are
actually cardio protective, like olive oil or
sunflower oil or olives, or also, avocados. Avocados are a rich source
of monounsaturated fats. – [Jackie] And then
what do we have here? We’ve got some grains. – When we think about
cardio protective, we think about high fiber. Things that are rich in fiber actually bind to
cholesterol and help take it out of the body. So things like whole
grains, farrow or barley or quinoa, oats. – What do we have over here? Some beans? – So beans. Beans again are also
a source of fiber. Quick cooking lentils or
canned or dried beans. Or even a lot of these
gluten free pastas nowadays are exclusively with beans and are a wonderful source
of protein and fiber. – [Jackie] Finally, we have
some nuts and seeds over here. – Yeah, so, when we
talk about heart health, omega three fatty
acids come to mind. Things like flaxseeds,
chia seeds, nuts. These are great sources of fiber and also omega threes. Helpful for
inflammatory processes. These are great things
to incorporate as a snack or even just into meals. – Okay, so it’s important
to look for foods with omega threes because
they help reduce inflammation which helps with cardio health. – All of these have great
cardiovascular benefits but, when it comes
to heart health portion size is important. – So Jackie, more is
not necessarily better. Especially when
it comes to fats. Eighth of an avocado
is a serving. So, when we think about
watching our portions of these heart healthy things, will help maintain weight
and also manage cholesterol. (upbeat music) – You have a recipe
we’re going to do today that incorporates some this. – Yeah, so we’re gonna
make some mango chia bites, incorporating omega
three rich chia. Well first, Jackie, I
like to take frozen mango. It’s a cubed and perfect
bite sized pieces. Take a toothpick and
gently push the toothpick in the mango. I have some Greek yogurt here. Pop that mango in and
then we’re gonna dip it gently in the chia seeds. Just to get enough
to coat the bottom. And then, I like to put these
in the freezer right away so they solidify. And then you can keep
them in the freezer until you’re ready to eat them. – So, I think the
takeaway here is that there’s a lot of easy ways to incorporate
heart healthy food and it’s very important
for our long-term health that we do so. – [Lara] Fiber is one thing
that’s really important. And omega threes when we think about heart health in general. And it’s not just about
lowering our cholesterol. It’s also about
preventing future disease. – Alright, thank you so much. And if you’re making
heart healthy foods, we wanna see what you’re making. Post on Instagram and tag
us at livinghealthytv.

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