Health
Commentary: Small changes can have a big impact on heart health
Local nutritionist offers ‘nutritious and delicious’ ways to stay healthy during Hypertension Awareness Month
Did you know that 7.5 million Canadians, or about 1 in 5 adults, live with high blood pressure?
Unfortunately, high blood pressure, also known as hypertension, is the most common heart health problem that often goes undetected. Take this Hypertension Awareness Month as an opportunity to reflect on your own heart health and make small lifestyle changes to improve your overall heart health. Here are some nutritious and delicious ways to do it.
back to basics
Maintaining a balanced diet is important for managing heart health. But you know, planning the perfect meal line-up can be a daunting task. It works well to start with the basics. If you imagine the balance of the plate like building blocks, it will be easier. For example, thinking about what you already have in your diet and what you want to add instead of what you want to remove can help you put nutrition in a more positive light. Here are some great resources to keep in your butt pocket: Canada’s gourmet guide and old ways.
Benefits of colorful food
It is said that you eat with your eyes first. Colorful foods like blueberries, beets, squash and artichokes are packed with antioxidants, have anti-inflammatory properties and are known to reduce the risk of chronic disease. The next time you make a salad or pasta, spice it up with a variety of dark, richly colored foods (such as reds and greens) to take advantage of the antioxidants.
The more you know about fat
Studies have linked trans and saturated fats to heart disease, so limiting your intake of these fats can help reduce your risk. Many of these fats are found in animal products such as meat and high-fat dairy products, and in processed foods such as baked goods. Simple changes like replacing butter with plant-based oils rich in unsaturated fats like olive oil or avocado oil can make a difference.
It’s never too late to start prioritizing your heart health. As her Orillia Registered Dietitian in Zehrs’ area, I offer a variety of services including her one-on-one consultations, virtual or in-store, store tours, and recipe ideas. To learn more, book a free 15-minute discovery call at dietitianservices.ca.
citrus and beet salad
Welcome spring with a colorful salad. With beets, spinach, and grapefruit, this salad is packed with heart-healthy antioxidants.
material:
- 1 small red ruby grapefruit, peeled
- 1 organic navel orange
- 16 unnamed sliced beets, drained
- PC Organic Baby Spinach 4 cups
- 1/4 cup PC Blue Menu Dressing — lemon poppy seeds
procedure:
- Lay the grapefruit on a cutting board and cut it into 8 wedges. Cut the orange into 8 thin slices as well. For 4 salad plates, use 2 orange slices, 2 grapefruit slices, and 4 beetroot slices, layering the slices slightly in a large circle on the plate, alternating beetroot and citrus. increase.
- Toss spinach lightly with 2 tablespoons (25 mL) dressing. Place a quarter in the center of each plate over the beets and citrus. Drizzle remaining 2 tablespoons (25 mL) dressing over fruit. Garnish with red onion if desired and serve immediately.
Lisa Ciotoli is a Registered Dietitian at Zehrs in Orillia.
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