The Saturday Night Dinner Rx For a Healthier Heart!
Eat some Spaghetti.
Are you doing the necessary things to keep your heart healthy this Winter?
Necessary things?
Yes, like drinking cocoa, wearing protective clothing, and watching videos
that make you laugh or calm.
Well, believe it or not you’re more at risk of a heart attack in the winter
than you are at any other time of the year. Why?
Cold air tends to make blood pressure, cholesterol and inflammations
level rise up and then there’s the going off our healthy eating plans to
partake in all of the holiday goodies, spending more times indoor
and sometimes abandoning our fitness programs(“I’ll wait until Spring”).
So, if you believe there’s a difference in winter heart health and want to
lower your odds of becoming a statistic, here are some simple solutions.
a) Bundle-Up-
You just washed your hair and you don’t want to mess it up or you’re only
feet away from your car, so you don’t need a jacket and if this is you, you
may be increasing your odds of having a winter heart attack.
As the temperature goes down, your body tends to tighten all of its
blood vessels to help prevent heat loss, making them as inflexible
as blood vessels that are 70% filled with plaque. The smart option:
bundle up to steer clear of heart trouble-and especially bundle up if
you’re prone to blood pressure spikes. In fact, adding enough extra
layers to ensure you to stay warm when you head outdoors can instantly
cut your risk of a heart attack in half.
Another tip: Make sure you also cover your feet up in warm socks,
(try a pair of Bombas socks for maximum protection).
b) Pay Someone-
If you’re not in the best of shape or have abandoned your exercise program
and there’s a heavy snowfall, pay a young neighbor to do it or pay someone
to plow it. As mentioned earlier, colder weather, enjoying Christmas goodies
and sitting indoors for hours on end takes a toll on one’s heart and when you
try to do something as taxing as removing snow, your risk of having a heart
attack goes up considerably.
Important fact: If you ever heard the term “widow-maker” and aren’t sure
of its meaning, it simply means your spouse or loved one was killed
by snow, (heart attack after shoveling) hence-“widow-maker.”
c) Hot Cocoa-
If you have high blood pressure, you’re more prone to heart attacks when it
gets cold outside. To counter this, drink 2 to 3 cups of hot cocoa each day.
Hot cocoa, or even dark chocolate relax artery walls, lowering your blood
pressure by a few points.
Important tip:
Make sure the hot cocoa or dark chocolate is of top quality and make sure to
skip the treats that go with those cups of hot cocoa. (danish, brownies, cookies,
cake and pie).
d) A Glass of Water-
Many people abandon their exercise plans in the winter and they also
abandon their drinking plans. Simply put: They don’t drink enough water
because it’s cold out and they’re not thirsty.
Perish those thoughts and start drinking a little more water, it (water) can
thin out blood, and if you’re indoors, not exercising and eating sweets, you’re
blood may become thicker, so try and drink about 5 or 6 glasses of water a day,
and make sure one of those glasses is 30 to 60 mins. before bed.
If you sleep for 8 hours, that means your not getting any liquids during that time.
Another blood thinner: Garlic.
e) Eat These Carbs-
You may know all about the “good-for-you” carbs and white carbs, and
if a healthier heart is your goal, eat more whole grains, especially during
the winter months. Whole grains are rich in B vitamins and other essential
minerals that help lower your body’s production of clot-triggering inflammation.
Another tip: If weight is an issue, cook the whole grain, let it cool, refrigerate it
and then reheat it the next day. Using this method makes (the whole grain carb)
a “resistant starch” which helps d you shed a few pounds.
f) A Taste of Italy-
If you’re a fan of tomato soups or tomato sauces during this time of year,
please continue to indulge.Why? Cooked tomatoes triple the amount of
artery-healing lycopene you absorb when eating them. Have a half of cup or
1 cup of cooked tomatoes can daily and you can slash your risk of heart attack
risk by 45%.
g) Enjoy a Nightcap-
If you’re a regular here, then you may already know all about the benefits
of a cocktail and if you want more protection against toxins and inflammation
damaging your heart have a Hot Toddy.
A hot toddy is a mug of hot water or tea, and a little lemon juice and honey,
with a smidgen of alcohol thrown in. Hot toddies are often recommended
for those who want to get over the cold or flu, but new research says they
can reduce your risk of winter heart problems by 30%. Alcohol and tea
stops the inflammation before it damages your artery walls.
Reread our post on hot toddies: The post: Healing Christmas Beverages
or Healing Winter Beverages.
h) Become Nostalgic-
Look at past home videos or favorite comedies (or comedians) Golden Girls
or Rodney Dangerfield, or of animals frollicking. Savoring happy memories
by watching something funny or part of your past cuts production of artery-
damaging stress hormones as much as 25% and trims up to 10 points
off your blood pressure.
i) A Recipe For Saturday Night:
If pasta is your meal choice for Sat. or Sunday night, here’s a tasty recipe
for you to keep your heart in tip-top shape this winter and many winters
to come.
Whole-Wheat Spaghetti with Tomato Sauce!
Ingredients:
2 Tbs. of olive oil
1 onion, chopped
1 red or green bell pepper
3 cloves of garlic, minced
1 tsp. of red pepper flakes
1/3 cup of red wine
2 large can of tomatoes, (crushed or plum)
3 oz. of tomato paste
1 tsp. of salt
1/2 tsp. of black pepper
1/2 tsp. of turmeric
1 box of whole-wheat spaghetti (cook for 7 to 8 mins. and set aside)
1/4 cup of fresh basil
Mozzarella or Parmesan cheese.
To make:
Heat olive oil in a large pot over medium heat. Add the onion
and saute until it starts to soften. Add the pepper flakes, bell pepper,
garlic and cook for 2 to 3 mins. Add red wine and simmer until wine is
reduced by half. While vegetables are cooking, open up the tomatoes and
paste; add to the pot and stir to combine, Season with the salt, turmeric
and pepper; turn heat to low and cook, stirring occasionally, for an hour.
Place the pasta on the dishes and pour on the sauce. Garnish each plate
with a basil leaf and finish up by grating some cheese over the top.
Enough for 8 to 10 servings.
Sources:
* Old Dominion University, Virginia
* David L. Katz, M.D. author of “Disease-Proof”
* Li Kang, M.D.
* Journal Phytotherapy Research
That’s it, your dinner Rx for better Winter heart health.
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