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12 Heart Healthy Foods for Smoothies to Decrease Your Risk Of Heart Disease
The number one leading cause of death in the United States is heart disease. This silent killer can affect people of all ages, backgrounds, and ethnicities. In fact, approximately 600,000 people die from heart disease every year. Smoking, high blood pressure, and high cholesterol all lead to heart disease in many people. It also has co-morbidity with diabetes, obesity, poor diet, excessive alcohol use, and lack of exercise. Although it affects both men and women, men were responsible for more than half of the deaths caused by heart disease. Medical experts are stressing the importance of leading a healthy lifestyle in order to avoid the incidence of heart attack, and coronary heart disease. Besides exercising a regular basis, eating heart healthy foods is an essential way people can protect themselves. While research continues to reveal new foods that benefit the heart and circulatory system, there are certain foods that can improve the function and health of your heart. Adding any of these heart healthy foods to your smoothie is a good idea. Well, except for Salmon.
Yogurt: Eating yogurt on a regular basis can lead to healthy gums. Research shows that gum disease can elevate your risk for heart disease. The live probiotic cultures contained in yogurt help to discourage the growth of harmful bacteria in the oral cavity. When buying yogurt, make sure to purchase a brand that contains live cultures.
Raisins: Rich in antioxidants, raisins also prevent harmful bacteria from developing around the gums. While 50% of Americans have been diagnosed with gum disease, researchers have been studying its correlation with heart related problems.
Whole Grains: Whole grains contain large amounts of antioxidants, phytosterols, and phytoestrogens. All have been found to protect against coronary artery disease. They also contain heart healthy fiber. Make sure to add plenty of barley, beans, eggplant, and oatmeal into your diet.
Beans: Adding a half cup of beans to your daily eating regimen can help to reduce your cholesterol. As the beans are being processed, they help bind cholesterol, and keep it from being absorbed. They also help clean out the intestines.
Salmon: Oily types of fish contain an element known as Omega 3 fatty acids. This amazing component can actually help to keep the heart beating regularly. They lower levels of blood clotting materials within the blood. You can also get Omega 3 acids from flaxseed oil, and walnuts.
Chocolate: Dark chocolate is laced with a component known as flavanols, which encourage the healthy function of the blood vessels. It has a blood thinning effect which enables the blood to pump smoothly throughout the circulatory system.
Tomatoes: High in lycopene, vitamin C, vitamin A, fiber, and potassium, tomatoes are a super food. Try to eat them uncooked, as cooking them diminishes their lycopene and antioxidant content.
Apples: After conducting a study following over 9,000 people over the course of 28 years, researchers have found that eating apples can reduce the incidence of stroke. They prevent the LDL in the blood from oxidizing; therefore, inhibiting inflammation and plaque from forming on the lining of the vessels.
Berries: Want to increase your HDL cholesterol and lower your blood pressure? Simply add a cup of mixed berries into your daily diet for 8 weeks. You’ll notice the health benefits. Make sure to add plenty of black currants, blueberries, raspberries, strawberries, and other berries into your diet.
Pomegranates: Not only do pomegranates lower blood pressure, but they help reduce harmful plaque buildup. After researching antioxidant levels in cranberry juice, blueberry juice, and red wine, pomegranates have shown to have the highest levels.
Green Tea: By drinking 12 ounces of green tea daily, you can reduce your risk of heart attacks. Researchers have studied the Japanese, who have a low occurrence of heart disease. The catechins in the tea are thought to reduce the body’s inflammatory response.
Wine: By drinking alcohol in moderation, you can raise your good HDL cholesterol levels, thin the blood, and decrease inflammation. Estrogens levels also increase, which is shown to protect the heart. Women who have experienced menopause can often decrease their risk for developing heart issues by drinking a glass of red wine in moderation.
Eating a balanced diet rich in fruits, vegetables, vitamins, and minerals can actually help to elongate your life. Not only does it keep you at a healthy weight, but it enhances the performance of your vital body organs and systems. Next time you are at the grocery store, consider adding some of these heart-healthy foods to your shopping cart. Here is a list of some of our healthy smoothies.
It seems as if every day there’s a new weight loss fad guaranteeing to help you lose weight and keep it off. But these usually lead to disappointment and the weight just won’t go away. Green smoothies may sound like a fad, but actually they’ve been around since 1988 when Dr. Ann Wigmore created what was then called “energy soup.” The basic recipe may have changed, but green smoothies are still a practical and healthy way to help you get to your desired weight and keep the weight off. From green smoothies, you can promote weight loss without losing the nutrition, vitamins, minerals, fiber and good carbohydrates that you need to lose weight quickly and safely. But weight loss isn’t the only benefit of green smoothies. According to the American Cancer Society, one should consume 5-9 servings of fruits and vegetables every day. If you find that difficult a green smoothie can be a quick and convenient way to get those servings, particularly the dark, green leafy foods. Green smoothies generally contain your choice of leafy greens, like spinach, lettuce, or kale. Using fruit in your green smoothie will help mask the flavor of the vegetables you may not particularly care for. So instead of tasting spinach or kale, you can enjoy pineapple, mango, strawberry or banana. Nobody really likes to talk about needing fiber, but everyone does. Green smoothies do a better job of promoting healthy digestion and elimination than fruit juice or using a juicer. Green smoothies use the whole fruit and vegetable so you don’t lose the nutrients contained in things like the peeling. A benefit of consuming your fruits and vegetables in a smoothie is that the blending breaks down the food and improves the digestibility. The benefits are greater with a smoothie because you’re not cooking the nutrients out of the green vegetables. Or, you’re not adding salad dressing, croutons and cheese to make them palatable. Green smoothies are plentiful in phytonutrients and antioxidants, helping your body to fight disease and promote optimum health. These fiber-rich vegetables can help you feel full for longer periods of time. Plus cravings for junk food, including sugar will be significantly reduced. While caffeine and sugar filled drinks may give you an initial burst of energy, with a green smoothie you get a powerful boost from the vitamins, minerals and other nutrients, and you don’t experience that sudden sugar drop when the fuel runs out. Here are some things you can add to your smoothies for extra nutrients:
Psyllium fiber is a great weight loss supplement that helps to satisfy the appetite and regulate the digestive system.
Coconut milk is great for weight loss and adds great flavor. Coconut milk helps control blood sugar and build strong bones.
Your local health food supply store will carry protein powers. Adding whey protein powders can be an easy way to add protein to your diet.
Greek yogurt can add to the consistency and provide added health benefits. Greek yogurt is a good source of calcium and can help curb your appetite.
Keep in mind, however, that the suggested add-ins aren’t necessarily low in calories. Your options for smoothie recipes are endless, limited only by your creativity.
Try an apple, kale, lemon smoothie
Ingredients:
4 fresh peeled and cored apples
2 cups of water, half a cup of lemon juice
5 leaves of kale.
Or try a strawberry, banana, romaine smoothie
Ingredients:
1 cup of strawberries
1/2 bunch of romaine
2 cups of water
2 bananas.
All you need to do is blend the ingredients until smooth. Blend in some ice if you prefer your smoothie cold.
Fruit smoothies were invented as a low fat alternative to the milkshake. They are not only delicious, but also high in fiber, vitamins and antioxidants. There are hundreds of variations of the smoothie that you can make with a blender. Use this basic recipe to make a smoothie with a blender, or alter it to suit your personal tastes. Add this to my Recipe Box.
Peel the banana and chop it into small pieces. Remove the green tops from the strawberries and chop in half. Add the chopped banana and halved strawberries to the blender.
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Add 1/4 cup orange juice and 1/2 cup low fat yogurt to the blender. Add ¼ teaspoon of vanilla extract, if desired.
Blend on low speed for several minutes until the mixture is smooth. Add more liquid or more fruit if necessary, to reach the desired consistency.
4
Stir the smoothie mixture to remove any ingredients stuck on the bottom. Blend for a few more seconds on medium speed to ensure ingredients are evenly distributed.
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Pour the smoothie into chilled drinking glasses and serve immediately. Place the lid on the blender and refrigerate any leftovers. To serve later, blend for a few seconds on low to mix, then serve.
Tips & Warnings
Try using different types of fruit to substitute the strawberries, such as blueberries, blackberries, kiwi or mango. Experiment to find which combination you like best. You can also use different types of fruit juice, such as apple or pineapple. Use flavored yogurt to improve the taste. Banana or strawberry work well with this recipe, but use any flavor you like. Add supplements to your smoothie, such as wheat germ, flaxseed, or vitamin C powder. For added protein, try soy protein powder. You could even add a serving of liquid vitamins as a tasty way to get all your nutrients.
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, but also high in fiber, vitamins and antioxidants. There are hundreds of variations of the smoothie that you can make with a blender. Use this basic recipe to make a smoothie with a blender, or alter it to suit your personal tastes. Add this to my Recipe Box.
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