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Posted By Sport & Health on Jan 6, 2016 9:39:26 AM

A Day of Good Eats to Keep Your Heart Healthy

February is American Heart Month! To celebrate, show your heart the love with a day full of special heart-healthy foods.

 

BREAKFAST: 
Oatmeal with Blueberries + Chia Seeds 

Oatmeal helps lower your risk of cardiovascular disease and lowers your 'bad' cholesterol levels. Bonus: oatmeal makes for a quick and easy breakfast. Complement the heart-healthy effects of oatmeal with blueberries. Berries increase the 'good' cholesterol levels and are full of anti-inflammatories to help lower your risk of heart disease and cancer. The addition of chia seeds will provide a dose of omgea-3s and help boost your metabolism.

LUNCH:
Spinach and Kale Salad Loaded with Veggies 

Start with a bed of fresh spinach and kale leaves and load up on the cherry tomatoes, diced avocado, chopped bell peppers, shaved carrots, slivered almonds and sliced mushrooms. Sprinkle on some flax seed for an additional crunch and top with peeled steam shrimp. Drizzle on a fresh orange vinaigrette (recipe below) and you have a nutrient-packed lunch that will keep you going through the afternoon! This salad will leave your stomach full and your heart happy with all of the vitamins and minerals it contains.

Orange Vinaigrette:
In a small bowl, combine the juice from a half of a medium naval orange, 1/2 tbsp of apple cider vinegar, 1 tablespoon olive oil, 1 crushed garlic clove, salt and pepper. Mix all ingredients together until they're combined well. This recipe yields approximately a quarter cup.

SNACK:
Healthy Ideas for Snacking 

1 Green Apple with 2 tbsp of almond butter
1 cup of equal parts almonds, walnuts and raisins
1 cup plain non-fat Greek yogurt with a teaspoon of honey

DINNER:
Broiled Salmon with Steamed Broccoli and Lentils 

Salmon can reduce your risk of a heart attack by one-third when you consume two serving sizes a week, as recommended by the American Heart Association. Regardless of its benefits, it's absolutely delicious!

Prepare your salmon by rubbing the filet with olive oil and sprinkle salt, pepper and garlic powder on the top. Broil until the fish is light pink. Test to see if the salmon is ready by using a fork to see if the fish flakes apart in the thickest part of the filet. Serve with steamed broccoli and cooked lentils (we recommend this recipe).

If you'd like, pair your dinner with a 5oz glass of red wine, as this will help prevent heart disease by increasing the 'good' cholesterol levels.


AND FOR DESSERT?
A Few Ounces of 70% Dark Chocolate

Small portions of dark chocolate help improve blood flow and prevent clotting!

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