Foods that can help save your heart

Black beans, edamame, wine!, walnuts, almonds, check out this article with 20 foods you can try to slowly incorporate to your daily meals, not only to add healthy options but also to save your heart!

The full article is here    healthy heart foods

Healthy Heart Dinner: Soya/Orange Salmon

This is an easy and quick dinner to put together for the entire family to enjoy. I usually make extra as it makes a perfect next day lunch either for work or for School. Salmon has healthy fats for your heart and brain and adding some veggies will turn this dish into a full heart friendly recipe for the entire family. Feel free to switch the veggies you roast, the more color you add the more vitamins and good nutrients you are adding on!. Here the recipe, hope you enjoy it!:

  • Turn on the oven 400 degrees.
  • In an aluminium foil place the desired or needed piece of salmon (if skin, with skin down), add the juice of a freshly squeezed orange and 1/2 cup of soya sauce. I usually add cilantro as well. I know a friend who tried adding parsley instead and worked great too.
  • Seal the aluminium ends forming a “packet” and place in the oven for about 20 mins.
  • In a separate tray you can roast some veggies and or use brown rice as a side dish and voila! Delicious and Healthy dinner for all the family in 20 mins ready

Voila! In one plate you can enjoy healthy fats from the salmon, and all the advantages from as many veggies as you decide to add.

soya orange salmon


Side note: Prefer low sodium soya to avoid extra sodium in your dish.

February is National Heart Month

February is National Heart Month worldwide. That means that every country will work on “heart” awareness, from “heart health” to “heart disease”. Nowadays, 1 in 3 people have heart disease. It’s the #1 killer of men and women in the world, claiming more lives than cancer, respiratory disease, diabetes and accidents combined.

Our heart is formed by two pumps which work together. Blood coming back from the organs and tissues of your body enters the right side of your heart which then pumps it to your lungs. Your lungs remove waste carbon dioxide from the blood and recharge it with oxygen. Those pumps are made out of a strong muscle that can work perfectly fine or sometimes have a little disruption.

If you exercise regularly and maintain a healthy body weight your heart will work normally during resting periods and hard while you train. In those situations your heart’s muscles will be strong and get stronger as you keep training and exercising. The muscle that form your heart will eventually become so strong that when you are resting will need a few pumps to work. However in the case your heart is not used to moderate exercise or training it will need to pump harder and harder to keep up with its daily work. Same occurs if your vessels are blocked your heart will need to pump harder to keep up with the same blood flow ongoing.

Whatever the situation; these are, among others, causes of high blood pressure.

If you have been already diagnosed with high blood pressure, or your doctor is keeping an eye on a “limit” value, you will surely want to start working on some exercise and a healthy diet to decrease all risks factors and help your heart work at a better pace and in optimal conditions.

If on the other hand your blood pressure is within normal values is always a good idea to keep it up and help your heart with the good work and optimal conditions

February is National Heart Month and whatever your reason is we will share here all sorts of healthy lifestyle tips and recipes to help you and your loved ones have a “healthy heart”.