By zp7op | Contributor
Maintaining good health is crucial, and heart health is particularly significant for overall wellness. Heart disease remains the top cause of mortality in the U.S., but it can be prevented through mindful lifestyle choices. It’s never too late to start practicing healthy habits.
Incorporating regular exercise, ensuring adequate sleep, and making nutritious food choices, such as enjoying grapes as a heart-healthy snack, are essential steps to consider.
Nourish Your Body
Embracing a well-balanced diet filled with fruits, vegetables, whole grains, lean proteins, and healthy fats is vital for heart health.
Grapes serve as an excellent, convenient heart-healthy food and can be integrated into nutritious recipes, such as a Grape, Broccoli, and Avocado Salad topped with Toasted Oats. In this dish, savory broccoli slaw combines with the sweet, crunchy taste of fresh California grapes, enhanced by a crunchy toasted oat topping.
Low in sodium yet rich in vitamin K, grapes support heart health and provide 7% of the daily recommended potassium intake—an essential nutrient for heart functionality. Additionally, grapes are packed with antioxidants and polyphenols, which foster healthy blood circulation by aiding in the relaxation of blood vessels.
A study featured in the “Journal of Nutrition” indicated that men with metabolic syndrome who consumed 1.5 cups of grapes daily experienced reduced blood pressure, enhanced blood vessel function, and a decrease in a significant inflammatory marker.
In a separate study published in the same journal, women who consumed 1.25 cups of grapes daily noted improvements in blood triglyceride levels, LDL cholesterol levels, inflammatory proteins, and other heart disease indicators.
Prioritize Quality Sleep
Sleep is extremely important for cardiovascular health. Most experts suggest adults get between 7 to 9 hours of sleep each night. To reach this target, establish a consistent sleep routine by going to bed and waking up at the same times every day. Create a comfortable sleeping environment by turning off electronic devices and adjusting the thermostat to a comfortable setting.
Engage in Physical Activity
Regular physical activity positively influences numerous aspects of health, especially heart health, by lowering blood pressure, decreasing inflammation, and helping maintain a healthy weight. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise each week. Enhance your workouts and recovery with heart-healthy, hydrating foods, like grapes.
Find more heart-friendly recipes at GrapesFromCalifornia.com.
Grape, Broccoli, and Avocado Salad with Toasted Oat Topping
Preparation time: 30 minutes
Cooking time: 5 minutes
Servings: 6
Toasted Oat Topping:
1/2 tablespoon butter
1/3 cup sliced almonds, coarsely chopped
3 tablespoons steel-cut oats
1/8 teaspoon seasoned salt
1/4 teaspoon Italian herb seasoning
Dressing:
6 tablespoons extra-virgin olive oil
1/3 cup quartered red or green California grapes
1/4 cup wine vinegar
1 tablespoon honey
1/4 teaspoon sea salt
Freshly ground pepper, to taste
Salad:
1 bag (12 ounces) broccoli slaw
2 cups loosely packed torn curly kale
1 1/2 cups halved California grapes
1/2 cup minced red onion
1/3 cup chopped dried figs
Freshly ground pepper, to taste
1 large, firm but ripe avocado, diced
To prepare the toasted oat topping: In a medium skillet over medium-low heat, melt the butter and add the almonds, oats, salt, and Italian herb seasoning. Cook for about 5 minutes, stirring frequently, until lightly toasted and fragrant.
To make the dressing: In a small blender, puree the olive oil, grapes, wine vinegar, honey, sea salt, and pepper until smooth.
To assemble the salad: In a large bowl, combine the broccoli slaw, kale, grapes, red onion, and figs. Season with pepper and drizzle with the dressing. Toss thoroughly to mix. Gently add the diced avocado and toss lightly again. Serve on six plates or bowls, topped with the toasted oat mixture.
Nutritional information per serving: 320 calories; 5 g protein; 29 g carbohydrates; 22 g fat (62% of calories from fat); 3.5 g saturated fat (10% of calories from saturated fat); 5 mg cholesterol; 160 mg sodium; 7 g fiber.
Editor’s Note: This content is not meant to replace professional medical advice, diagnosis, or treatment, and does not serve as medical or professional advice.
