A heart healthy snack
Food always seems to be the topic our Educator Wellness workshop participants want to know more about! Getting those 30 plant based foods in a week and increasing diversity is a new goal for many. During this holiday season, we have heard from many educators that they are eating foods they don't usually eat and aren't feeling great afterwards. When we were kids in school, there used a be a sign in the cafeteria "You are what you eat." Now we know what that means! Today we want to highlight a snack that provides a crunch, lots of flavor, is excellent for your heart health, and increases your plant based food diversity intake. We also share a recipe that is great for bringing heart healthy snacks to any festive gathering or giving as a gift, truly from the heart! What is this versatile snack?
Nuts and Seeds.
This delicious whole food snack is chock full of cardiac benefits. Here are a few:
Nuts contain:
Heart healthy fats including omega 3-fatty acids which can reduce cholesterol and lower inflammation. In fact numerous clinical studies have found that almonds, hazelnuts, macadamia nuts, brazil nuts, pecans, pistachio nuts and walnuts all reduce total cholesterol and LDL- our “bad” cholesterol-in people with normal-to-high cholesterol levels.
Phytosterols, which inhibit fat build up in artery walls.
Vitamin E, an antioxidant that helps protect the arteries from plaque buildup. Almonds are an especially good source.
Vitamin B9, folate can lower homocysteine in our blood, which is a strong predictor of heart disease.
Minerals: calcium, magnesium and potassium, which help reduce blood pressure
Phytochemicals, in the coating or skin of the nuts and seeds. You know that papery layer on the outside of peanuts or the brown layer on almonds? Don't peel it off! The coatings on all nuts and seeds are rich in the antioxidant polyphenols associated with reduced risk of heart disease.
Alpha-linolenic acid, particularly walnuts, an essential fatty acid that is protective to the heart and circulation
Here's an excellent heart healthy recipe for spiced nuts and seeds. As a bonus, curry and cayenne add a ton of flavor and also are anti-inflammatory; rosemary has antibacterial, antiviral and antifungal properties to keep your immune system strong.
Love your heart and have a serving a day. 1 ounce constitutes a serving, which is about a handful. Enjoy a mixture of nuts and seeds to get food diversity and the benefits of the different nutrients in a variety of types.
