5 Formidable (and Delicious) Foods to Fuel Your Heart

5 Formidable (and Delicious) Foods to Fuel Your Heart

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1. Blueberries:

Fresh blueberries are amazingly delicious and versatile. They are also versatile enough to be a component of many savory dishes.

Among fruits and vegetables, blueberries are one of the most potent sources of antioxidants available. The regular consumption of blueberries is associated with a reduced risk of certain types of cancer, cardiovascular disease, Parkinson’s disease, Alzheimer’s dementia, diabetes, and many other illnesses. One serving (one cup) of blueberries contains 25 percent of the recommended daily amount of vitamin C. Blueberries also contain vitamin K, manganese, and are also a rich source of fiber, which is essential for the proper health of our gastrointestinal microbiome.

This recipe is a delicious way to reap the antioxidant benefits that come from blueberries. It is a luscious dessert that you can enjoy without the guilt!

2. Garlic:

Garlic and its relatives, onions and leeks, are frequent fixtures in many cuisines around the globe. The familiar odor and taste of garlic are deployed when it is crushed or chopped and the cell walls are broken, releasing the enzymatic activity of alliinase that catalyzes the formation of allicin. Allicin rapidly breaks down to form a variety of organosulfur compounds, which are thought to provide much of the health benefits of this plant. Since heat can inactivate alliinase, some people recommend letting garlic stand for ten minutes after chopping or crushing before cooking it.

The allicin found in garlic also increases the enzymatic activity of catalase and glutathione found in human cells. These enzymes perform important antioxidant functions. Garlic has well-known antimicrobial properties and is about one percent as effective an antibacterial as penicillin. Garlic has also been shown to reduce blood pressure and LDL (“bad”) cholesterol. Eating parsley after eating garlic can help remove any offending garlic odor.

3. Salmon:

Wild salmon is an amazingly delicious and versatile fatty fish. Like many such fish, salmon is rich in omega-3s, which are essential polyunsaturated fatty acids. These compounds have shown potential anti-tumor activity. A diet rich in fish like salmon is associated with a decreased risk of heart attack, stroke, Parkinson’s disease, and Alzheimer’s disease. Regular consumption of foods like wild salmon are associated with a reduction in blood pressure, reduced atherosclerosis, and increased insulin sensitivity. A decreased sensitivity to insulin, or insulin resistance, is associated with the development of type II diabetes.

4. Duck:

Duck is often neglected when we’re considering poultry options. However, when correctly prepared (duck unlike chicken, should never be cooked through, but should be served medium-rare to medium, with a warm pink center), it is a succulent and savory entrée. Duck is a great source of niacin and selenium, both of which are needed for good heart function. It provides more iron per serving than chicken, turkey, Cornish game hens, and even some cuts of beef. Duck fat, while containing some saturated fats, is also extremely rich in both monounsaturated and polyunsaturated fats; the same types of fats found in olive oil.

5. Tomatoes:

Now an indispensable kitchen staple for any number of cuisines and dishes, for many years the tomato was shunned because of its relationship to belladonna, the deadly nightshade. And while certainly a tantalizing temptress, there are few things more delicious than a fully ripe, sun-kissed tomato straight from the garden. Fortunately for us, tomatoes pack none of consequences of deadly nightshade.

In fact, tomatoes, especially those cooked with olive oil, are a rich source of the carotenoid lycopene. Because carotenoids are fat-soluble nutrients, maximum absorption is achieved when they are consumed with fat or fat rich foods, such as avocados and olive oil. Lycopenes have been shown to have significant activity against the development of prostate, breast, and lung cancer, as well as other gastrointestinal cancers, like stomach cancer. Lycopenes may also protect the heart against oxidative damage; a process that is believed to play a prominent role in the development of atherosclerosis and heart attacks. The regular consumption of tomatoes and the compounds contained within them have been shown to reduce blood pressure in patients with hypertension. However, many supermarket tomatoes are “ripened” with ethylene gas, which may make them appear ripe, sweet, and delicious but leave a suboptimal taste in your mouth with respect to both flavor and nutrition.

Dr. Mike is a cardiologist, chef, and author. He serves as America's Culinary Interventionist. His latest book, The Fallacy of the Calorie, is available on Amazon.com or at www.cardiochef.com.

7 Mediterranean Diet Recipes to Fuel Your Healthy Lifestyle

Plenty of nutrient-rich plants. Ample amounts of good fats. A healthy dose of whole grains. Some lean fish and poultry, and maybe a little red wine or dark chocolate every now and then.

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Yes, it’s the Mediterranean Diet, and it’s regarded by many in the medical community as the gold standard of heart-healthy diets.

Whether you’re taking small steps in the direction of better health or have been eating Mediterranean-inspired meals for years, there’s a place for these tasty dishes in your regular rotation.

Pan-Roasted Smoky Chicken Over Rosemary-Garlic Cannellini Beans

This entrée features some Mediterranean diet superstars, including beans, lean chicken breast, tomatoes and rosemary, and proves that comfort food doesn’t have to land like a brick in your belly.

Charred Broccoli Tabbouleh Salad

Try this delightful twist on traditional tabbouleh that blends nutritious, high-fiber bulgur with charred broccoli, chickpeas and tahini. You’ll get bone-building vitamin K and vegetarian protein.

Mediterranean Vegetable Soup

A hearty soup made with zucchini, yellow squash and chickpeas that will warm you up inside. Stewed tomatoes, vegetable broth and a dollop of yogurt make a tasty broth.

Toasted Quinoa and Salmon Salad

The sweetness of salmon meets the nuttiness of quinoa, and the result is a delicious lunch or dinner packed with omega-3s.

Cod With Lentils and Salsa Verde

This layered dish is easy enough for weeknight dinners but special enough for weekend guests.

Salmon and Warm Cannellini Bean Salad

Packed with fiber, potassium and your daily allotment of omega 3-rich fats, this salad is the perfect no-fuss meal for the entire family.

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Tahini maple energy bites

Makes about 12 energy bites

These little bites of flavor require zero cooking skills-–just mix it all up, shape into balls, roll them in coconut, and throw them in the fridge. They’re also loaded with omega-3 essential fatty acids, fiber, calcium, and protein thanks to the flax and chia seeds.

3 tablespoons maple syrup

¼ cup creamy peanut butter (I used natural, no-stir peanut butter)

1 teaspoon vanilla extract

⅓ cup shredded unsweetened coconut (toasting optional)

  1. If toasting the coconut, preheat the oven to 325 degrees Fahrenheit. Spread in a single layer on a cookie sheet. Toast for 5-10 minutes or until golden brown.
  2. In a medium-sized bowl, combine the oats, flaxseed, chia seed, maple syrup, peanut butter, tahini, and vanilla extract.
  3. Roll mixture into 1-inch balls, then roll the balls in the shredded coconut. Place on a cookie sheet and let set in the fridge until firm, about 45 minutes.

Low FODMAP Breakfast Ideas FAQ

Luckily there are lots of delicious foods you can eat on a low FODMAP diet. This includes fruit, vegetables, nuts, seeds, lactose free dairy, tofu, eggs, meats, fish, some legumes, and gluten free whole grains including oats, rice, quinoa, corn, sorghum, & buckwheat.

Great question! Yes. No need to give up your favorite bowl of oatmeal or overnight oats on a low FODMAP diet. I’ve got a whole category on low FODMAP breakfast ideas with oats below!

Yes, eggs are low FODMAP as they don’t contain any carbohydrates that might be high in FODMAPs. Enjoy them scrambled, poached, fried, hard boiled and in quiches, omelets, and frittatas on a low FODMAP diet. (Lot’s of recipe ideas below!)

I highly recommend reviewing the Monash fodmap app for a list of low FODMAP sourdough bread types and brands, including those made with spelt and wheat. If you have celiac disease or non-celiac gluten/wheat sensitivity, make sure your sourdough bread is gluten free. Schar has a gluten free deli style sourdough bread. And, I really like Cook’s gluten free sourdough bread, made here in San Diego.

20 Overnight Oats Recipes to Fuel Your Mornings

Overnight oats are convenience at its best: The breakfast is healthy, quick and delicious.

Image Credit: AnnaPustynnikova/iStock/GettyImages

Overnight oats are an easy breakfast to enjoy during the weekdays. You can mix up a large batch at once and let the mixture sit and chill in the fridge so it’s ready to eat come morning.

Prepping overnight oats doesn’t just save you time in the kitchen, but also promises a healthy, simple meal that’ll fuel you. It doesn’t hurt that overnight oats can be incredibly cost efficient.

While breakfast may not be any more important than other meals of the day, it’s still worth investing in.

Skipping breakfast may negatively impact your heart health, according to a 2019 study in ​The Journal of the American College of Cardiology.​ Prioritizing breakfast, in this case, means prioritizing your health.

Oats serve as a nutritious blank canvas that you can jazz up with your favorite flavors that can double as extra protein, good fats and fiber. By including nutrient-dense mix-ins, you’ll boost satiety and keep your hunger at bay until lunchtime.

If you’re looking to try overnight oats as a quick and delicious breakfast or even as a snack, here are 20 recipes, all of which are healthy and hassle-free.

The second food to keep your eye on for breakfast is eggs.

Not only are they packed with protein and essential vitamins, but they’re incredibly versatile as well. One day you could have a poached egg, and the next you could have them scrambled.

I love to make omelets. This allows me to get in some of those other essential vitamins and minerals through added vegetables.

This is a plate that you can get creative with and one that will be a healthy alternative to your classic fruit dish.

Pare Down Your Tuna Sandwich

Tuna can be great for you, yes, and the American Heart Association recommends at least 2 servings of fish a week for heart health. But when tuna's prepared with high-fat mayonnaise, topped with melted full-fat cheese, and served on refined-sugar-heavy white bread, the calorie and saturated fat counts go up. Try preparing the tuna with spicy mustard instead of mayo, add some grated carrots for vitamin A, and swap the cheese for a tomato slice. Serve it on whole grain bread, and you've just given yourself added fiber, which can help lower cholesterol. Tuna served this way will be healthier and still delicious!

9 Recipes to Fuel Your Summer Running

We need real food to fuel our runs. And we'd prefer it to be refreshing and easy to make! Luckily, there are a lot of delicious fruits and vegetables in-season during the summer months—things like squash and melons are prime for the picking! With that in mind, we've compiled a list of delicious recipes that are full of fresh ingredients to fill your fuel tank and keep you running strong.

Pick Me Up Smoothie

This smoothie picks you up with a little kick of caffeine—the secret ingredient is espresso! And the combination of banana and almond butter will help keep you up and full for a while.

PB&J Overnight Oats

This hearty bowl of oats sets overnight—no cooking required! It's a win-win because you don't have to dirty a pan to cook it and breakfast is waiting for you when you wake up (or get back from your run).

Tumeric and Coconut Smoothie

Fight inflammation in a delicious way with this smoothie. Tumeric is great for defending against the inflammation that comes with running and coconut is very hydrating. Combine those two ingredients with banana and coconut for a creamy treat.

Cucumber Noodle and Watermelon Salad

What is more refreshing than cucumber and watermelon? Nothing.

This super light salad is made with cucumber noodles and sweet watermelon. It makes a great side dish that can easily be turned into a meal.

Summer (not Spring) Rolls

You've heard of spring rolls, right? Well, these summer rolls are very similar—thinly sliced carrots, cucumber and peppers wrapped with lettuce in rice paper. It's the perfect summer grab-and-go lunch.

Greek Salad in a Jar

This vegetarian salad packs a ton of taste and veggies in a mason jar for a make-ahead lunch option. Start with onions and dressing at the bottom of the jar and pile the veggies and cheese on top. The next day the veggies will still be nice and crisp and the onions will have marinated with the dressing for a perfect bite.

Grilled Romaine with Corn and Chicken

Who says the grill is just for burgers? Take the party (or at least dinner prep) outside with this grilled romaine salad.

Grilling the romaine brings out the flavor and adding chicken provides plenty of protein. This isn't your typical garden salad either—it's guaranteed to leave you satisfied.

Mexican Shrimp Cocktail Recipe

This Mexican shrimp cocktail recipe packs a ton of flavor in every bite. Garlic, cilantro, lime juice and jalapenos all marinate with fresh shrimp for a light summer dinner. No cooking required, but you'll have to let it set for a few hours, so make sure to plan ahead.

S'mores Dip Recipe

S'mores are a summer staple! But if you don't have camping on the agenda this year, how do you scratch your s'mores itch?

I have an amazing three-ingredient s'mores dip recipe that doesn't require standing over an open flame. Now you are free to skip your camping trip and use those vacation days for your next destination race.

10 Mediterranean Diet Breakfast Recipes You’ll Want To Devour ASAP.

Start your day off right with these quick and healthy Mediterranean Diet Breakfast recipes. Perfect for busy mornings, these simple breakfasts can be quickly whipped up in minutes and cheer up your mood for the day!

1. Breakfast Hash with Brussels Sprouts and Sweet Potatoes

Get the recipe here: Minimalist Baker

In cold times, cozy weekend brunch ideas sound very romantic. This cute little hash has all of our favorite things: crispy Brussels sprouts, runny eggs, onion, garlic, tender roasted sweet potatoes, sage, and currants for a little sweetness.

With only 35 mins total time, this incredible gluten-free, dairy-free breakfast only requires 10 minimal ingredients to cook. Try it tomorrow morning to know what I’m talking about!

2. Berry Chia Pudding

Get the recipe here: Eating Well

Well, I think, Chia Seeds are a very excellent source of healthy omega-3 fatty acids. Other than that, they also have enough fiber, iron, and calcium. Pudding for a Mediterranean Breakfast? We’re in.

In this Berry Chia Pudding recipe, they are mixed with a fruity base and refrigerated until the chia seeds enlarge to form a thick and creamy texture. Try it now!

Here are a few more posts you might wanna check out if you’re getting serious about the Mediterranean Diet:

3. Veggie Mediterranean Quiche

Get the recipe here: Wholefully

Doesn’t matter if it’s breakfast, lunch, or dinner, a quiche works with everything. This healthy vegetarian Mediterranean Quiche recipe is packed full of bright flavor and healthy veggies.

If you’re looking forward to a satisfying day (who wouldn’t), this breakfast idea is just perfect. Filled in with Mediterranean staples like red bell peppers, spinach, sundried tomatoes, and olives, this veg quiche is a must-try!

4. Eggs with Summer Tomatoes, Zucchini, and Bell Peppers

Get the recipe here: The Kitchn

This Mediterranean breakfast is a traditional Basque dish made with onions, tomatoes, and peppers. You can serve it a side dish, or accompany it something hearty like eggs or ham to make it a main dish.

To save time in the morning, you can make the vegetable mixture one night before and then just rewarm it in a skillet or the microwave in the morning as you fry your eggs.

5. Mediterranean Scrambled Eggs

Get the recipe here: Amuse your Bouche

If I think of the easiest things I do in the kitchen, Scrambled eggs top the list. This heart-healthy breakfast packs in a full serving of veggies like cherry tomatoes, yellow pepper, spring onion, and black olives.

Base a piece of whole-grain toast for this mixture of veggies, and you’ll have one of the easiest, yet flavorful Mediterranean diet breakfast recipes.

6. Avocado Tomato Gouda Socca

Get the recipe here: Cotter Crunch

I don’t care what people say, but the Mediterranean Diet is incomplete without an Avocado Toast. This breakfast idea simply improvises the recipe to have a gluten-free chickpea flour as its base, plus sprouted grains and gouda to round out the flavors and nutritional profile.

Per serving:

Here are a few more posts you might wanna check out if you’re getting serious about the Mediterranean Diet:

7. Easy Loaded Baked Omelet Muffins

Get the recipe here: Eating Well

Let’s get to the tastiest meal in this incredible list of 10+ Mediterranean diet breakfast recipes. Perfect for busy mornings, these protein-packed muffins, or baked mini omelets are very flavorful.

You can make a batch ahead and freeze for the days if you’re tired of your typical bowl of oatmeal. Also, if you want to turn this into a brunch, serve these muffins with fruit salad.

8. Spiced Chickpea Patties with Dipping Sauce & Tangy Slaw

These patties—made of chickpeas and rolled oats—are the perfect base for any and all sauces. You can treat this Mediterranean diet breakfast like pancakes or go savory.

9. Mediterranean Breakfast Salads

Get the recipes here: Camille Styles

The chef at Camille Styles proved salads can be meant for breakfasts. Starting your day with leafy greens is such a good idea, especially when they are associated with protein-packed eggs and quinoa and other healthy fats like almonds and avocado.

There are 6 Mediterranean Diet Salads for you to incorporate in your diet. Get em here!

10. Greek Goddess Bowl

Get the recipe here: Minimalist Baker

I don’t know what’s about this recipe, if it’s the way it looks so beautiful or the way it tastes so amazing, this recipe attracts me so much. I even like the name so much, “Greek Goddess Bowl”, sounds so wholesome.

Vegan tzatziki and red pepper hemp tabbouleh top crispy baked chickpeas for a satisfying crunch in this savory breakfast. Per serving:

Bottom Line.

These were the best 10 Mediterranean Diet Breakfast recipes in my opinion. They look wholesome, they taste wholesome, they are wholesome. Bookmark this page for later if you’re planning to have good Mediterranean breakfasts in the coming mornings.

Here are a few more posts you might wanna check out if you’re getting serious about the Mediterranean Diet:

I hope you enjoyed the article, make sure you share it with your friends and family because sharing is caring. That is all for now, Ciao.

A simple Middle Eastern spice blend transforms salmon into a restaurant quality dish. Read more.

  1. Garnish breakfasts with blueberries or toasted almonds and walnuts.
  2. Substitute milk for almond milk or soy milk.
  3. Toss cooked brown rice with salads brown rice adds fiber and no extra fat.
  4. Use vegetables and fruits that are in season for the freshest and best taste your heart, body, and taste buds will thank you!
  5. When adding protein to your meals, choose salmon, tofu, or black beans.
  6. Change up pestos with variations like spinach and walnut pesto or broccoli and almond pesto.
  7. Using apple sauce and bananas in baked goods reduces amount of fat, cholesterol, and calories.
  8. To satisfy sweet cravings, choose chocolate with a cacao content of 70% or higher.

Show yourself some love and try out our cooking tips on these heart-healthy foods. We keep things simple, smart, and healthy, so that you can live a heart-healthy life. And don’t forget to try out our new free recipe that features our 5 favorite heart-healthy foods!

Feel Good About What You Eat

Show yourself some love with 5 heart-healthy ingredients.

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Watch the video: Η δίαιτα που προστατεύει την καρδιά (June 2022).


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