By zp7op | Contributor
All aspects of health are vital, but heart health is a key aspect of overall wellness. Heart disease ranks as the leading cause of death in the United States, yet it is largely preventable through conscious lifestyle choices. It is important to embrace healthy habits as early as possible.
Engaging in physical activity, ensuring adequate sleep, and having a nutritious diet—featuring heart-friendly snacks like grapes—are simple steps toward better heart health.
Maintain a Balanced Diet
Incorporating a well-rounded and nutritious diet, abundant in fruits, vegetables, whole grains, lean proteins, and healthy fats, can significantly influence heart health.
Grapes serve as an easy, convenient, and heart-healthy food option that can be integrated into a heart-conscious eating plan. One delicious recipe to try is Grape, Broccoli, and Avocado Salad with Toasty Oat Topping. This dish combines savory broccoli slaw with the subtle sweetness of crisp, juicy Grapes from California, topped with a crunchy toasted oat mixture.
Grapes are low in sodium and are a rich source of vitamin K, which supports heart health. They also provide 7% of the recommended daily intake of potassium, a crucial nutrient for heart function. Being a natural source of beneficial antioxidants and polyphenols, grapes help support healthy circulation by facilitating the relaxation of blood vessels.
According to research published in the “Journal of Nutrition,” men with metabolic syndrome who consumed 1.5 cups of grapes daily experienced lower blood pressure, enhanced blood vessel function, and a reduction in a key inflammation marker.
In a separate study published in the same journal, women who ate 1.25 cups of grapes a day observed improvements in blood triglyceride levels, LDL cholesterol, inflammatory proteins, and other heart disease indicators.
Prioritize Quality Sleep
Sleep is essential for heart health. Experts typically recommend adults aim for 7-9 hours of sleep each night. To achieve this, establish a consistent bedtime routine by waking up and going to bed at the same times daily. Ensure your sleep environment promotes comfort by turning off electronic devices and adjusting the thermostat to a cozy temperature.
Stay Active with Regular Exercise
Adopting a consistent exercise regimen can improve various health areas. It is particularly beneficial for heart health by lowering blood pressure, reducing inflammation, and helping maintain a healthy weight. The American Heart Association advises at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week. Replenish your energy and support your recovery with heart-healthy, hydrating foods like grapes.
Explore more heart-healthy recipes at GrapesFromCalifornia.com.
Grape, Broccoli, and Avocado Salad with Toasty Oat Topping
Prep time: 30 minutes
Cook 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 Grapes from California
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 lightly packed torn curly kale
1 1/2 cups halved Grapes from California
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, cook butter, almonds, oats, salt, and Italian herb seasoning for about 5 minutes, or until lightly toasted and fragrant, stirring frequently.
For the dressing: In a small blender, blend olive oil, grapes, wine vinegar, honey, sea salt, and pepper to taste until smooth.
To assemble the salad: In a large bowl, combine broccoli slaw, kale, grapes, red onion, and figs. Season with pepper to taste, drizzle with dressing, and toss well to coat. Gently add avocado and toss lightly. Transfer to six serving plates or bowls, and sprinkle with the toasted oat topping.
Nutritional information per serving: 320 calories; 5 g protein; 29 g carbohydrates; 22 g fat (62% calories from fat); 3.5 g saturated fat (10% calories from saturated fat); 5 mg cholesterol; 160 mg sodium; 7 g fiber.
Editor’s Note: This content is not intended as a substitute for professional medical advice, diagnosis, or treatment, and does not constitute medical or other professional advice.
