Heart Healthy Recipes
Try your hand at one heart-healthy recipe per week for the week of August! Explore the recipes below and post pictures of your meals to our Facebook Page!
1. Cod Tacos with Strawberry-Mango Salsa
Cod fish is high in vitamin B3, B6 and B12 and omega 3 fatty acids, which may help to lower inflammation and your risk of heart disease.
2. Halibut with Corn and Mushroom Ragout
The omega-3 fatty acids present in halibut provide a wide range of cardiovascular benefits including improving the ratio of good cholesterol (HDL). Halibut is also a good source of vitamin B12, vitamin B6 and folic acid.
3. Mexican Chopped Salad
This delicious salad contains apples and tomatoes, both of which are high in antioxidants and fiber. They are also an excellent source of vitamin C, which can protect your eyesight and help prevent heart disease.
Take a 15 Minute Walk, 3x Per Week
Challenge yourself to engage in low-impact activity, such as a 15-minute walk, three times per week for the month of September! Not only will your joints benefit from regular, low-impact exercise, but you’ll also benefit from getting outdoors and soaking up natural Vitamin D from the sunshine.
All of October, set a timer during your day to stand up and move at least once every hour. It’s important for everyone to break up sedentary periods of time, but did you know that women who sit more than 6 hours per day are at a higher risk for breast and other cancers? Break the habit!
All of November, revive your cooking skills! Learn to make one healthy meal per week centered on lean meat and fiber-rich foods like whole grains. Your gut and colon will thank you! And you might even find that you enjoy having a healthier meal now and again.
Goat Cheese ad Fig Bruschetta
Figs are an excellent source of fiber and can help aid digestion
1 1/4 cups chopped, dried Mission figs (about 9 ounces)
1/3 cup sugar
1/3 cup coarsely chopped orange sections
- 1 teaspoon grated orange rind
1/3 cup fresh orange juice (about 1 orange)
1/2 teaspoon chopped fresh rosemary
1/4 teaspoon freshly ground black pepper
4 (1/2-inch-thick) slices French bread baguette, toasted (about 8 ounces)
1 1/4 cups (10 ounces) crumbled goat cheese
- 5 teaspoons finely chopped walnuts
Learn to destress – especially during the holiday season. In December, sign up for a yoga class, or simply take 5 minutes per day to set aside to relax and meditate to clear your mind. Your body will thank you!
In January, make & keep a new year’s resolution to keep your mind active. Find puzzles you enjoy – like sudoku, a jigsaw or a crossword – and complete a portion every day to support strong mental health.
In February, make it your goal to eat healthier! Attend this month's Grocery Store Tour with our Parkview Mobile Nurses to get a better understanding of your nutritional intake and start cooking healthier. Check out upcoming health events by clicking here.
Parkview’s Monthly “Choose Healthy” Challenge: Look for ways to move a little more, like park a few steps farther from the store – or better yet, walk there! Take the long way home, or take the stairs. Push yourself to move just a little more each day to maintain healthy joints! To learn more, click here.
Parkview’s Monthly “Choose Healthy” Challenge: Enjoy the springtime! Getting outdoors to interact with nature and turning your “screen time” into “green time” can help reduce stress, restore attention span, and increase your physical activity! Find more health tips clicking here.
Parkview’s Monthly “Choose Healthy” Challenge: Keep your digestive tract in the sweet spot! Monitor and limit your intake of refined sugars. Read the label on your food and track how much sugar you are eating. Too much refined sugar can disrupt digestion and make for a sour stomach. Find more health tips clicking here.