GET HEART SMART: TKM’S HEALTHY FOODS YOUR HEART WILL LOVE
Plus a Karina Method Approved Recipe below!
Heart disease is the number one killer of American men and women. It accounts for nearly one-third of all deaths worldwide. February has been proclaimed as National Heart Month to bring awareness to this important and deadly disease. Lowering your risk starts with your diet. What you put onto your plate and into your mouth can dramatically influence every aspect of heart health and greatly impact your risk. Choosing the right foods can lower blood pressure, cholesterol levels, inflammation and triglycerides.
The Karina Method is an extremely heart healthy diet that is filled with good-for-your-entire-body foods. Including these seven TKM foods into your diet will support your best heart health.
Berries are one of my favorite foods! Berries are super high in heart healthy antioxidants and vitamins and a great source of fiber (especially raspberries and blackberries).
Leafy green vegetables, like kale and spinach, are excellent sources of vitamin K and nitrates.Leafy greens can help reduce blood pressure and lower your overall risk of heart disease.
Avocados are extremely high in potassium and monounsaturated fats. Avocados help lower your cholesterol and blood pressure. Potassium is a nutrient that’s essential to heart health.
Extra Virgin Olive Oil
Extra virgin olive oil is loaded with antioxidants and monounsaturated oleic acid, helps fight inflammation and has been associated with lower blood pressure and heart disease risk. Drizzle onto roasted veggies or as a base for your salad dressing. Olive oil is a smart choice for healthy fats.
Nuts contain a perfect amount of healthy fats, fiber and protein and may actually reduce cholesterol, blood pressure, lower your risk of heart disease and improve your metabolic health. Stick to the salt-free version and no more than ¼ cup per day. Some favorites are pistachios, walnuts, almonds and pumpkin seeds – all are a perfect addition to your meals and are rich in heart healthy nutrients.
Salmon is loaded with high-quality protein and omega-3 fatty acids. Salmon may help reduce heart disease risk factors such as high cholesterol, blood pressure and triglycerides. Plus it’s delicious and low in calories.
The health benefits of green tea are plentiful. Green tea is super high in antioxidants called polyphenols, which can fight inflammation, diabetes, insulin resistance, lower cholesterol, triglycerides and blood pressure. Green tea also is full of powerful compounds called catechins that can reduce inflammation and protect the health of your heart. It’s optimal to drink three to five cups of green tea per day.
HEART HEALTHY RECIPE: ARUGULA & CARAMELIZED SQUASH SALAD
INGREDIENTS (Serves 4)
FOR THE KARINA METHOD’S ULTIMATE ORGANIC SALAD DRESSING (All organic if possible):
Splash of filtered water
1/4 cup organic apple cider vinegar
1/2 lemon squeezed
1 teaspoon of organic honey
1/4 teaspoon cinnamon
1/4 cup extra virgin olive oil
FOR THE SALAD:
2 tablespoons coconut oil
1 acorn squash (Wash really well. Slice into 1/2-inch thick rounds. Remove the seeds with a serrated spoon.)
1/4 teaspoon pepper (optional)
1/4 teaspoon cinnamon
2 teaspoons honey
1/2 cup whole unsalted walnuts OR pistachios, chopped
1 pomegranate, arils removed (or buy with arils pre-removed)
1 organic (cleaned) cucumber, sliced (can peel if you prefer)
6-8 cups baby arugula
1 avocado, sliced thinly
PREP: 20 Minutes Tops!
For the Dressing (Make first and chill in the fridge until your salad is ready to be served):
1. Whisk the splash of water, vinegar, lemon, cinnamon and honey in a large bowl or use a salad dressing shaker.
2. Slowly pour in the olive oil while whisking until the dressing comes together.
3. You can store in the fridge for up to one week.
For the Salad (You’ll need a large skillet and small skillet):
1. Heat a large skillet over medium heat. Add coconut oil.
2. Add the squash slices (optional pepper) and cook until golden (3-5 minutes per side). Add honey to help the squash caramelize, but this can be optional as well.
3. Heat a small saucepan over low heat, add the unsalted walnuts or pistachios and toast until slightly golden. Stir the nuts to prevent burning; about five minutes. Don’t let them burn. Sprinkle with cinnamon.
4. Put your arugula in a big large serving bowl. Add cucumbers, nuts, squash, pomegranate arils and top with avocado.
5. Lightly cover the salad in the dressing or serve on the side.
For TKM’s High Low Lean No nutrition rules, check out THE KARINA METHOD RULEBOOK DOWNLOAD ASAP for more tips and tricks to get you to your wellness goals today.