Nourishing A.Rose Recipes
February is American Heart Month. Did you know that Heart Disease is the leading cause of death in both males and females in America and that 80% of heart disease and stroke events are preventable? One way to prevent heart disease is to replace unhealthy fat food sources (such as butter, high fat animal meat, and foods with partially hydrogenated oils) with healthy fat food sources (such as nuts, avocados, plant-based oils like olive oil or grapeseed oil, and fatty fish such as salmon, mackerel, trout and tuna). Nuts are not only heart healthy, but are packed with fiber and other vitamins and minerals. They also can be a very fulfilling snack. Below is a brief overview on the many health benefits of Walnuts, Almonds, Cashews, Pecans.
- Great source of Omega-3 fatty acids, which help to lower blood pressure, lower triglycerides, and reduce inflammation
- Good source of magnesium, manganese, phosphorous, biotin, copper
- 1 oz serving: 190 calories, 3g monounsaturated fat, 13g polyunsaturated fat, 2.5g omega 3’s, 2 g fiber, 4g protein
- Great source of Vitamin E, which works as an antioxidant to boost your immune system and fight oxidative damage to protect the heart.
- Good source of magnesium, manganese, copper, riboflavin, phosphorous, calcium
- 1 oz serving: 170 calories, 10g monounsaturated fat, 4g polyunsaturated fat, 3 g fiber, 6g protein
- Great source of Monounsaturated Fats, which help to lower LDL (bad) cholesterol as well as triglycerides, lowering your risk for heart disease
- Good source of iron, manganese, copper, zinc, phosphorous
- 1 oz serving: 160 calories, 8g monounsaturated fat, 2g polyunsaturated fat, 1 g fiber, 4g protein
- Great source of Plant Sterols, which help to lower total and LDL (bad) cholesterol
- Good source of manganese, copper, zinc, magnesium, iron, calcium, thiamine
- 1 oz serving: 200 calories, 12g monounsaturated fat, 6g polyunsaturated fat, 3g fiber, 3g protein
For more information on heart disease, please visit The American Heart Association.