February is American Heart Month. You can reduce your risk of developing heart disease by making healthy choices and leading an active lifestyle.
The foundation of a heart-healthy eating plan incorporates whole grains, fresh produce, lean proteins, and healthy fats from sources like avocados, nuts, seeds, and olive oil, while limiting sodium (salt), saturated fat, added sugars, and alcohol.
Spices do more than just add flavor; they can also support your heart health. Here are a few common spices you probably have in your pantry right now, and how they can help benefit your heart.
Turmeric: Turmeric contains curcumin, which has anti-inflammatory properties that may help reduce heart disease risk.
Cinnamon: This sweeter spice may help lower blood sugar and cholesterol levels, both of which are important for heart health
Cayenne Pepper: This spicy seasoning can boost metabolism and improve blood flow, reducing strain on the heart.
Garlic: Bold in flavor, garlic is known for its ability to lower blood pressure and improve circulation.
High cholesterol can increase the risk of heart disease, but small lifestyle changes can make a big difference. Making just a few of these adjustments can improve cholesterol levels and overall heart health.
Eat more fiber – Soluble fiber from oats, beans, and fruits can help reduce Low-density lipoprotein (LDL) or “bad” cholesterol.
Choose healthy fats – Swap saturated fats for heart-friendly fats found in nuts, olive oil, and avocados.
Cut back on sugar and refined carbs – These can contribute to high cholesterol and inflammation.
A heart-healthy lifestyle includes both a nutritious diet and regular movement. By combining the right diet and exercise routine, you can better manage your heart health and improve overall well-being. Here are a few suggestions for eating better and staying active for a healthy heart.
Diet: The Mediterranean diet, rich in vegetables, whole grains, lean proteins, and healthy fats, is one of the best for heart health. Limiting processed foods, sodium, and added sugars is also key.
Exercise: Aim for at least 150 minutes of moderate exercise per week. Walking, swimming, or riding your bike are great low-impact options. Strength training twice a week can also improve heart function.
Balance is key—focus on consistency in your changes rather than quick fixes for long-term heart health.
Eating heart healthy doesn’t have to be hard (or bland)! Spice World offers Ready-to-Use bold flavors to spice up your “better for you” meals. From a Fresh Cucumber Salad to Bakes Salmon and Red Beans & Rice, show your heart some love with these tasty, heart-healthy recipes you can enjoy all year long.
This crisp and refreshing cucumber salad adds a tangy crunch to meals without unnecessary calories. The flavonoids in onions and dill provide potential glucose-stabilizing benefits, making this a great side dish for those managing diabetes.
Salmon is a rich source of omega-3 fatty acids (EPA and DHA), which, combined with potassium, may help reduce artery inflammation, lower cholesterol levels, and maintain blood pressure levels.
Ginger adds a warm zing of flavor and lends some additional health benefits to meals. Incorporating ginger into your diet could help improve circulation and lower your risk of cardiovascular issues.
Try serving this baked salmon over quinoa with a side of roasted veggies. Leftovers are delicious atop a crisp salad with fresh pears, dried plums, and almonds or walnuts.
Let the good times roll with this Cajun-inspired dish that’s ready in 20 minutes and perfect for busy weeknights.
In addition to lean protein and fiber-rich beans, heart-healthy garlic and onion add depth of flavor and may help reduce inflammation. For a heart-smart side, serve this dish with sauteed greens (like kale, mustard greens, or collards) cooked in olive oil.
There are many different types of ingredients and foods that support heart health with essential nutrients and antioxidants. Here are a few to look out for:
Yes! Ginger may help lower blood pressure, reduce cholesterol, and improve circulation. Its anti-inflammatory properties support overall heart health. Spice World makes it easy to add it to teas, meals, or smoothies for a boost. Learn more here.
Swap salt for fresh herbs, garlic, onion, and citrus. Choose low-sodium canned goods, rinse beans and veggies, and cook more meals at home to control your sodium intake.
Batch cook whole grains, lean proteins, and veggies for easy mix-and-match meals. Prep grab-and-go snacks, use airtight containers for portioning, and keep frozen veggies on hand for quick, nutritious meals. Learn more about meal prepping here.
Visit Spice World Inc. for more healthy recipe ideas to keep your heart and tastebuds happy.
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