Heart Health is so important!!

So this is going to be a regular posting. I am going to try at least 2x's a week to post an article about eating heart healthy.

I am obviously very passionate about keeping your heart healthy and always wanting to learn more and more about how I can help my family keep their hearts strong. As woman we are USUALLY the ones to do the shopping and most of the cooking, if your man does the cooking and shopping then all the power to you! I always heard my mom say it but I never really understood it until now that I am really on my own and its just Tyler and I, as woman we have a pretty good power over the men we love and they really do look to us for direction... I am not sure that they will ever admit it but the men in our life really do listen to what us woman have to say and we are the ones that cook their dinners and buy most of what they eat and drink. I  really do believe that we can make that difference and it makes me feel like I am doing my part to make sure Tyler and I eat foods that will keep our hearts strong. I am really eager to do more research on Heart Healthy eating and I am really excited to share what I find with everyone I love and care about, and even those I don't know!

If you don't know why I am so passionate about keeping my families hearts strong then let me share our story and why we are doing everything in our power to make sure other families don't feel the same pain mine does.

September 6th 2004.... Our world changed forever, my 16 year old brother died in his sleep from sudden cardiac arrest. We were not prepared for this devastating news, I don't think anyone can be prepared to never be able to tell their 16 year old baby brother they love him and have him say it back.

One thing I can tell you about my family though is that we were prepared to FIGHT, my mom is determined to not let this happen to anyone else. We may not be there yet but with my Aunt Sue, Uncle Steven, Dr. Drezner and all the other amazing members of The Nick of Time Foundation they will win this fight. They are a feisty group all dedicated to one thing and that is to educate and make people aware that this does happen to families everyday and it is preventable.

The Nick of Time Foundation was founded in memory of Nick and has truly become my families passion, heart, and soul. Please check out what we do and how we are keeping our communities heart safe. Visit our website at http://nickoftimefoundation.org/ . We are also on Facebook just search for Nick of Time foundation and you will find our page. Facebook is a great way to stay connected with what the foundation is doing, where the next screening is( Redmond High School on October 5th), what events we have coming up (Like a sounders game on October 8th) and also whats happening with The Heart of Seattle Schools Project. This project is truly remarkable and I am so proud that The Nick of Time Foundation gets to be a part of it!! They already have placed 144 AED's in Seattle schools!! Check them out at http://www.heartofseattleschools.org/ .

 Nick a few weeks before he passed away.

Here's today's article and there are recipe ideas after each section for that heart healthy food!

Here is the URL:  http://www.webmd.com/heart-disease/features/5-heart-healthy-foods

5 Heart-Healthy Foods

Build these five heart-healthy foods into your daily diet for great taste - and better health.

By Kathleen M. Zelman, MPH, RD, LD
WebMD Feature

Reviewed by Louise Chang, MD

Nothing matters more than taking good care of your heart. Getting regular exercise, not smoking, and controlling stress are just a few things health experts recommend, along with eating a variety of nutritious, heart-healthy foods that make up a healthy diet.

Where to start? Add these five "super-foods" to boost nutritional goodness while eating your way to a healthier heart.

Blueberries

Blueberries top the list as one of the most powerful disease-fighting foods. That's because they contain anthocyanins, the antioxidant responsible for their dark blue color. These delicious jewels are packed with fiber, vitamin C, and are available all year long. Boost heart health by adding them into your diet regularly. Here's how:

1. Top your whole-grain cereal with fresh or frozen blueberries to add delicious flavor, a dose of fiber, and heart-healthy antioxidants.
2. Power up pancakes, waffles, or muffins with fresh, frozen, or dried blueberries for a nutritious breakfast.
3. Eat them plain or mix with other fruit for a low-calorie, high-fiber tasty fruit salad, dessert, or snack.

Recipe idea: Make an irresistible trifle by layering lady fingers, light whipped topping or low-fat pudding, and blueberries. Or puree a batch of berries for a breakfast or dessert sauce.

Salmon

This cold-water fish is a great source of protein and is also packed with heart-healthy omega-3 fatty acids. The American Heart Association advises eating salmon and other omega-3 rich foods twice a week for benefits that go beyond heart health. Americans love salmon because it is so versatile, easy to cook, and tastes great.

1. Salmon is easy to prepare on the grill, in the oven or microwave, or on the stovetop. Save leftovers to toss into pasta dishes, make into salmon cakes, add to salads, or mix into dips or spreads.

3. Salmon cooks in a matter of minutes and its delicate texture quickly absorbs and showcases the flavor of added ingredients. For example, toss chunks of salmon into a chowder of corn and potatoes, or wrap salmon with herbs and chopped onion and tomatoes in parchment or aluminum foil and grill or bake 12 minutes for a satisfying meal.

Recipe idea: Marinate salmon in a lime, onion, garlic, and soy mixture for 15 minutes before grilling for a delicious fish taco or grilled fish sandwich.

Soy Protein

This inexpensive, high-quality protein contains fiber, vitamins, and minerals -- all the ingredients for a heart-healthy meal. Also, a diet rich in soy protein can lower triglycerides, which help prevent cardiovascular disease and keep your heart strong and healthy. In those with high cholesterol levels,the benefits of soy foods are due to their high levels of polyunsaturated fats, fiber, vitamins, and minerals.

1. Pack a soy protein bar or a bag of soy nuts for a quick snack during the day.
2. Edamame (the Japanese name for green soybeans) are snacks even kids will love! Find these nutritious nuggets in the freezer section at your supermarket. Boil them, then serve warm in the pod. Pop them out of the pod to eat plain or with a low-fat dip.
3. Tofu, made of soy beans, takes on the flavor of spices and foods you cook with it. Saute cubed tofu with green and red peppers, sliced garlic, and a dash or two of curry powder. Or add tofu to soups for a healthy dose of fat-free protein.

Recipe idea: Soy milk is not just for the lactose-intolerant. Make a nutritious beverage with chocolate soy milk, a banana, and some ice for a delicious smoothie.

Oatmeal

Grandma called it roughage and we need plenty of it each day. Oatmeal is one way to get it. Oats are nourishing whole grains and a great source of vitamins, minerals, and cholesterol-lowering fiber. The FDA allows manufacturers of oats to make health claims about the grain on their products, suggesting that a diet high in oats can reduce the risk for heart disease. Research shows oats lower cholesterol levels, keep you regular, and may help prevent certain cancers.

1. A warm bowl of oatmeal fills the belly for hours with its high fiber content. Top it off with fruit (such as blueberries or strawberries) for added fiber, vitamins, and minerals.
2. Add oats whenever you bake. Substitute up to one-third of the flour with oats in pancakes, muffins, quick breads, cookies, and coffee cakes for an added dose of fiber.
3. Use oats in place of bread crumbs in dishes such as meatloaf, meatballs, or breading on poultry.

Recipe idea: Make your own crunchy granola by baking three cups of oats at 350 degrees for 25 to 30 minutes. Stir occasionally, then cool and mix in a variety of chopped dried fruit, nuts, and seeds.

Spinach

Popeye knew firsthand the value of eating spinach. Hands down, spinach is the powerhouse of the vegetable kingdom. Its rich, dark color comes from the multiple phytochemicals, vitamins, and minerals (especially folate and iron) that also fight disease, protect against heart disease, and preserve your eyesight.

1. Keep frozen, chopped spinach in your freezer for an easy, quick addition to pizza, pasta, soups, and stews. Just defrost and squeeze the liquid from a box of chopped spinach before you toss into cooked dishes.
2. Mix fresh spinach with salad greens or alone, then top with peeled and segmented Mandarin oranges or sliced strawberries, nuts, and crumbled cheese for a satisfying and delicious salad.
3. Steam spinach, mix with garlic, a little olive oil, and a squeeze of lemon for a low-fat potato topper.

Recipe idea: Mix spinach with pine nuts and raisins, then stuff into winter squash and bake for a colorful, delicious main or side dish.