In honor of the 4th of July, consider jazzing up your go-to recipe with this stand-out version from Chef Nathan Voorhees of Epping’s on Eastside in Lexington, Kentucky.
“I have always enjoyed cooking food that was nostalgic. Food is closely tied to many of my favorite memories, like eating Italian sausages with my father on Fountain Square in Cincinnati, bologna sandwiches while listening to the Reds game with my grandfather, enjoying spicy garlic noodles with my wife or just eating way too many wings washed down with beer on a football Sunday,” says Voorhees.
SPICY GRILLED SHRIMP AND OLIVE SKEWERS FOR DINNER: TRY THE RECIPE
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RJ’s Wings by Chef Nathan Voorhees of Epping’s on Eastside
Makes 6 servings
Prep time: 14.5 hours
Cook time: 2 hours
GRILLED TERIYAKI CHICKEN PINEAPPLE SKEWERS: TRY THE RECIPE
Ingredients:
½ cup kosher salt (do not substitute iodized, it will yield salty wings)
¼ cup granulated sugar
1 teaspoon cayenne pepper
For the rub:
½ cup hot chili powder
¼ cup granulated onion
1 tablespoon dry mustard powder
¼ cup light brown sugar
¼ cup kosher salt
3. Whisk in ice water to chill brine.
4. In a large plastic container, combine the brine with chicken wings and refrigerate overnight.
5. The following morning, remove chicken from brine and discard liquid.
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Procedure for wings:
1. Once chicken wings have been brined, transfer to sheet trays or smoker racks depending on your preferred method.
5. Drain any liquid off and allow to cool.
6. Finish your chicken wings on a hot grill, fryer or air fryer until rub is caramelized and chicken is crispy.
7. Sprinkle with a bit more rub and some finishing salt, or toss in your favorite sauce.
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Melanie Cagle, founder of The Cagle Diaries, says her husband loves to “fancy it up” when it comes to baked beans. So, this recipe “is loaded with ground meat and sausage, so it’s almost a meal unto itself,” the food blogger says.
“The flavor of the sweet and smoky beans are really complemented by a good potato salad,” Cagle adds.
MOUTHWATERING BBQ CHICKEN NACHOS: TRY THE RECIPE
Prep time: 15 minutes
Cook time: 2 Hours
This BBQ baked beans side dish include smokey meats. (Melanie Cagle / The Cagle Diaries)
Ingredients:
8 Strips Bacon
3 Cloves Garlic
1lb Ground Meat
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⅓ Cup BBQ Sauce
1lb Ground Meat
1 Tbsp. Creole Seasoning
4. Add the beans, sugar, mustard and barbecue sauce and stir to combine.
5. Brown the ground meat with the Creole seasoning then add back to the beans along with the bacon.
6. Stir to combine, cover and cook on low for two hours.
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In celebration of the food holiday, take a look at some of the most popular breakfast cereals and when they were released throughout the years.
Which cereal debuted the decade you were born?
THE ICONIC CHILDHOOD TOYS THAT DEBUTED THE DECADE YOU WERE BORN
Take a fun trip down memory lane and read about cereals that were released from the 1940s until today. (iStock)
1940s
Cheerios were first released in 1941 under the name “Cheerioats,” according to the General Mills website. Four years later, the cereal was renamed Cheerios.
In 1942, Kellogg’s released its original Raisin Bran cereal, according to the Kellogg’s website.
1950s
In 1950, Kellogg’s released Corn Pops and in 1952, the company introduced Sugar Frosted Flakes with its mascot, Tony the Tiger, according to the Kellogg’s website. The company later dropped the “Sugar” from the Frosted Flakes name.
Kellogg’s also released Sugar Smacks in 1953, but later changed the name to Honey Smacks.
Special K cereal, also from Kellogg’s, was released in 1955 and Kellogg’s Corn Flakes were released in 1958, according to the company website.
In 1954, General Mills released Trix cereal and in 1958, the company released Cocoa Puffs, according to the General Mills website.
1960s
In 1961, Life cereal, from the Quaker Oats Company, was released, according to the company website.
Kellogg’s released Froot Loops in 1963 and Apple Jacks in 1965, the Kellogg’s website says.
Lucky Charms was released in 1964, according to the General Mills website.
Cap’n Crunch – manufactured by the Quaker Oats Company, a division of PepsiCo – was also released in 1963.
THE HALLOWEEN CANDY THAT DEBUTED THE DECADE YOU WERE BORN
1970s
In 1970, Kellogg’s released Frosted Mini-Wheats, the company website says.
Fruity Pebbles and Cocoa Pebbles, from Post, hit store shelves in 1971, according to the Post Consumer Brands website.
That same year, General Mills released Count Chocula and Franken Berry cereals, the General Mills website says.
By 1979, General Mills had also released Honey Nut Cheerios, the first extension of the original Cheerios.
NATIONAL JUNK FOOD DAY 2022: SEE WHICH SNACK CAME OUT THE DECADE YOU WERE BORN
1980s
In 1983, Kellogg’s released Crispix and in 1984, Quaker released the now-defunct Mr. T Cereal, according to the food news website, Delish. The website also reported that General Mills released Cinnamon Toast Crunch in 1987.
In 1989, Post released Honey Bunches of Oats, according to Post’s website.
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1990s
In the 1990s, cereal companies made several interesting combination cereals including Kellogg’s Pop-Tarts Crunch in 1994, Post’s Waffle Crisps in 1996 and Post’s Oreo O’s in 1998, according to Delish.
All three cereals were discontinued, however, Oreo O’s were revived in 2017, according to a news release issued at the time.
General Mills reportedly released Fruity Cheerios in 2006 and Chocolate Cheerios in 2010. (iStock)
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2000s – 2010s
The 2000s had numerous spin-off cereals such as Halloween Brew Waffle Crisp Cereal and Frightening Froot Loops cereal, according to the Cereal Project, a U.S. breakfast cereal database.
General Mills also released Fruity Cheerios in 2006 and Chocolate Cheerios in 2010, Delish reported.
]]>Instead of celebrating the occasion with the same old tequila-and-triple-sec combo you’ve likely been slurping down for years, elevate the experience with one of the recipes below.
- Watermelon jalapeño margarita
- Blood orange margarita
- Blueberry margarita
- It takes two to mango margarita
- Pear and rosemary margarita
- Snow-white coconut margarita
- Spring break margarita
- Cranberry margarita
NATIONAL MARGARITA DAY: UNUSUAL MARGARITA-MAKING TECHNIQUES TO TRY
1. Watermelon jalapeño margarita
Spice is nice, but sometimes it might be a little much, especially if indulging with a plate of chips and spicy salsa.
Sweeten the pitcher with watermelon juice and taste summer no matter what time of year it is.
This watermelon margarita will have you thinking of summer all year. (Tom McCorkle for The Washington Post via Getty Images)
Ingredients:
- 1 ½ ounces Sesión Blanco
- 1 ½ ounces watermelon juice
- 1 to 2 pieces jalapeños, muddled
- ⅔ ounces lime
- ⅓ ounces agave (depending on taste)
Add all ingredients to a shaker. Shake and strain over ice into a rocks glass with a spice-salted rim. Use chili salt, chili powder, Tajin or crushed black peppercorns on your rim or sprinkled on your cocktail for an extra kick.
2. Blood orange margarita
If you’re looking for more of a winter-time margarita, use blood orange juice for your citrus.
The deep reds and oranges of the fruit pair well aesthetically with a black salt rim.
Ingredients:
- 1 ½ ounces Sesión Reposado
- ½ ounce Solerno liqueur
- ⅔ ounce blood orange juice
- ⅔ ounce lime
- ⅙ ounce agave
- Black salt
Add all ingredients (aside from salt) to a shaker.
Shake, then strain over ice into a rocks glass. Salt the rim first to avoid a spill.
NATIONAL MARGARITA DAY: CELEBRITY CHEF GEOFFREY ZAKARIAN EXPLAINS WHAT MAKES THE PERFECT MARGARITA
3. Blueberry margarita
Ed McFarland, the chef and owner of Ed’s Lobster Bar, hatched up this visually (and palatably) bright tequila-focused cocktail.
Ingredients:
- 2 ounces Espolon Blanco Tequila
- 1½ ounces lime juice
- 1½ ounces blueberry juice*
- ¾ ounce simple syrup
This blueberry margarita is a fruity twist on the classic drink. (Dickson Lee/South China Morning Post via Getty Images)
Pour all ingredients in a shaker filled with ice. Strain into a glass with crushed ice. Makes one cocktail.
For the blueberry juice: Mix 1 pint of blueberries, 1 tablespoon of sugar, and 1 tablespoon of water in a saucepot. Heat on high to soften the berries. Once cooled, pass the berries through a strainer and chill.
4. It takes two to ‘mango margarita’
This sweet and spicy concoction combines fan-favorite Arizona mango tea with hot sauce for an extra kick.
You can create this margarita in a pitcher blended overtop ice or on the rocks with a salted rim.
Ingredients:
- ½ ounce fresh lime juice
- ½ ounce agave nectar
- 1 ½ ounces Arizona Mucho Mango
- 1 ½ ounces Jose Cuervo Especial Silver
- 2 dashes Mexican hot sauce
- 1 cup ice
Combine ingredients in a blender. Blend until ice is smooth.
Serve up with lime wedge.
5. Pear and rosemary margarita
Do National Margarita Day in style with mild pear and earthy rosemary aromas. Add a pear twist to the margarita to create an Instagram-worthy cocktail.
Try this pear and rosemary margarita for National Margarita Day for a unique flavored cocktail. (Paul Chinn/The San Francisco Chronicle via Getty Images)
Ingredients:
- 1 ½ ounces Sesión Blanco
- ½ ounces Poire Williams
- ½ ounce lime juice
- 2 sprigs rosemary (one for garnish)
Add tequila, Poire Williams and lime juice to a shaker with a few sprigs of rosemary. Shake with ice and fine strain. Pour into a coupe cocktail glass, garnished with a rosemary sprig and or pear twist.
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6. Snow-white coconut margarita
If you like pina coladas this coconut-heavy margarita might be the one for you. Getting caught in the rain is purely optional, though.
Ingredients:
- 3 ounces Patrón Silver
- 1 ½ ounces Patrón Citrónge Orange
- 1 ounce fresh lime juice
- 1 ½ ounces coconut cream
- 1 ½ ounces coconut milk
Combine coconut cream and coconut milk in a shaker and shake thoroughly; pour remaining ingredients in and shake. Strain into glass and garnish with salt, if desired.
7. Spring break margarita
Get ready for a tropical vacation with this spring break margarita. This drink was the 2011 winner of Jimmy Buffett’s Margaritaville National Margarita Day recipe so it has to be good.
Ingredients:
- 1.5 oz Silver tequila
- .5 oz paradise passion fruit
- 3 oz margarita mix
- ½ cup frozen mixed berries
Place all ingredients into a blender cup, add ice and blend together until the consistency is smooth. Garnish this margarita with a pineapple wedge.
Cranberry margaritas are a popular spin on the drink. While they are commonly served during the Christmas season, they can be enjoyed at any time of the year. (James Allen Walker/MCT/Tribune News Service via Getty Images)
8. Cranberry margarita
Cranberry cocktails aren’t just for the Christmas season. Try this recipe from the Muy Bueno cookbook blog anytime of year.
Ingredients:
For cranberry purée:
- 1 cup freshly squeezed orange juice
- 1 cup sugar
- 16 ounce package of fresh cranberries
For drink:
- ½ ounces of your favorite tequila
- ½ ounce of Grand Marnier
- 2 ounces of cranberry purée
The first step in making this drink is making your cranberry purée.
For the recipe, grab a saucepan and melt sugar in the orange juice over medium heat. Add in cranberries and cook all of it together over low heat for about 10 minutes. Remove the saucepan from the heat and let it cool.
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In a shaker, add crushed ice, tequila, Grand Marnier and two ounces of the cranberry purée. Shake everything together. Lastly, pour the drink into a sugar rimmed glass.
No matter which of these margaritas you choose to indulge in, they are sure to put a twist on a classic cocktail.
Alexandra Deabler contributed reporting.
]]>If you’re planning on attending a gut-busting party for Super Bowl Sunday but don’t want to drop the ball on your diet, try calling an audible with these waist-friendly swaps.
New York based-Jaclyn London, a registered dietician and head of nutrition and wellness at WW, shared with Fox News Digital her favorite lightened-up game-day options that are sure to be a touchdown on Sunday.
SUPER BOWL QUIZ! HOW MUCH DO YOU KNOW ABOUT SUNDAY’S BIG GAME?
“Foods served during the big game tend to be made from saturated fat-filled ingredients, which can rack up quickly: lots of breading and frying; heavy cream; red and processed meats; cheese” and more, she said.
Jacyln London, a registered dietitian and the head of nutrition and wellness at WW, shared her favorite lightened-up game-day options. (iStock)
“While these foods are delicious, it is a long game — and the parties are even longer — meaning there’s plenty of time to graze on snacks that are less than satisfying.”
Swapping out heavy, processed foods for fresher, healthier options without sacrificing taste is pretty easy to do, London said.
HOSTING A PARTY FOR THE SUPER BOWL? HERE’S 6 TIPS FOR CLEANING UP WHEN IT’S OVER
“Small modifications to the menu can go a long way in making the foods healthier without sacrificing taste,” according to the expert.
- Dip
- Nachos
- Popcorn
- Wings
1. Dip
“If there’s one thing any Super Bowl party is known for, it’s dip: Bleu cheese, queso, beans, sour cream — you name it,” said London.
A recent nationwide study of Google search queries found that “dip” was the most popular football-related search in 20 states.
Instead of rich and dairy-filled dips, start with a salsa base, one nutritionist advised. (iStock)
Instead of rich or dairy-filled dips, London suggested starting with a salsa base, as it usually includes tomatoes as its first ingredient.
“Bonus: Tomatoes are packed with antioxidants vitamin C, vitamin A and lycopene, which are important for general immune health,” she said.
SUPER BOWL I: FACTS ABOUT THE FIRST CHAMPIONSHIP IN HISTORY PLAYED BY THE CHIEFS, PACKERS
For a creamier option, try a black bean dip or hummus, which provide healthy fat, protein and fiber.
Also, try swapping any sour creams or cheese-based recipes with low-fat or non-fat plain Greek yogurt. Add extra flavor by getting creative with fresh herbs, or using a seasoning — like “Everything Bagel” seasoning or adobo spice – to add flavor while still eating more mindfully.
Adding a plate of crudité for dunking, instead of chips, can also save calories during the Super Bowl game.
2. Nachos
To maximize flavor and keep calories down, add fresh tomatoes, scallions, jalapeño pepper and cilantro. (iStock)
Instead of the chip-and-cheese calorie bomb, London advised front-loading with fiber-rich pinto beans, skim cheese and blue corn tortilla chips, which have more protein and fiber than other options.
To maximize flavor, add fresh tomatoes, scallions, jalapeño pepper and cilantro.
3. Popcorn
“Higher fiber, a little more protein and often less sodium (you can DIY the flavors yourself)” — these are some of the benefits of this snack swap, London said, as compared to other less nutritional munchies like salty potato chips or French fries.
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“Treat yourself to about four cups of air-popped deliciousness — the volume will help you feel like you’re eating a ton,” she added.
You can also dress up the (sometimes boring) snack option with sea salt, garlic powder, onion powder and chili flakes.
4. Wings
The Weight Watchers-friendly version suggests using a spicy, reduced-sodium seasoning in place of a buttery sauce — and skipping the deep fryer altogether. (iStock)
Last but certainly not least are buffalo wings: These, too, have, met their lower-calorie match.
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The Weight Watchers-friendly version suggests using a spicy, reduced-sodium seasoning in place of a buttery sauce — and skipping the deep fryer altogether.
“You’ll keep the flavor you love without all the breading and deep-frying,” said London.
Alexandra Deabler contributed reporting.
]]>From tart cherry-chipotle glazed salmon to a whole roasted chicken with dried fruit and wine, read on for five amazing meals that will have your better half wondering when you picked up a chef’s coat.
Here’s a look at what’s possible this Valentine’s Day — and for detailed instructions and more, readers can visit these recipe creators’ websites.
- Tart Cherry-Chipotle Glazed Salmon
- Luxurious Lobster Pasta with Champagne Cream Sauce
- Oven-Baked Chicken Parmesan
- Creamy Tuscan Pasta (Instant Pot)
- Whole Roasted Chicken with Dried Fruit and Wine
VALENTINE’S DAY QUIZ! HOW WELL DO YOU KNOW THE ANNUAL DAY OF LOVE?
1. Tart cherry-chipotle glazed salmon
Tart cherry-chipotle glazed salmon is a super easy dinner to make for Valentine’s Day and will only take about 20 minutes to prepare. (Chelsea Lords in partnership with U.S. Montmorency Tart Cherries)
This recipe comes courtesy of Chelsea Lords in partnership with U.S. Montmorency Tart Cherries and brings salmon to new heights.
Served with couscous, the glazed salmon recipe only takes about 20 minutes to prep.
15 VALENTINE’S DAY GIFTS BEYOND CHOCOLATE, ROSES AND WINE
Ingredients:
- 3/4 cup tart cherry concentrate
- 1/2 cup light packed brown sugar
- 1/4 cup honey
- 1 tablespoon adobo sauce
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1.25 pounds salmon, cut into even-sized pieces
- 2 tablespoons olive oil
- Sea salt and freshly cracked pepper
- 1 package (4.7 ounces each) Pearled Couscous Mix (Roasted Garlic & Olive Oil flavored)
- 1 pound fresh asparagus
- 2 roasted red bell peppers, coarsely chopped
2. Luxurious lobster pasta with champagne cream sauce
Lobster pasta with champagne cream sauce is a dish you can whip together for a tasty Valentine’s Day meal. (The Gourmet Bon Vivant)
This is the perfect, easy dish for Valentine’s Day that comes together in only a half an hour.
“The lobster makes it special, and the champagne cream sauce just takes it to another level,” said Cara Campbell of The Gourmet Bon Vivant.
“You can make it with fresh lobster (this will take longer) or buy lump lobster meat that’s already been cooked for the shorter way. It’s a luxurious, decadent and impressive dish perfect for sharing on a special night with your partner.”
Ingredients:
- 8 oz pasta, such as tagliatelle
- Salt, to taste
- ¼ cup reserved pasta water
- 1 tablespoon olive oil
- 2 cloves garlic diced
- 2 shallots diced
- 1½ cups whole cherry tomatoes
- ½ cup Champagne or sparkling wine
- 1 cup heavy cream
- 1 cup Parmesan cheese grated
- 1 tablespoon lemon zest
- 1 teaspoon fresh black pepper
- 1 cup lobster meat, either fresh or frozen. Make sure the meat is dethawed before you cook with it.
- 3-4 tablespoons fresh tarragon leaves, optional
VALENTINE’S DAY GIFTS WITH 2-DAY SHIPPING OR FASTER
3. Oven-baked chicken Parmesan
Take your chicken parm to the next level with this oven baked recipe. (Aysegul Sanford)
Chicken Parmesan is a savory meal that will prep your palate for a sweet dessert.
“This Italian-inspired baked chicken Parmesan will have your other half falling in love all over again,” saID Aysegul Sanford, food blogger and owner of Foolproof Living.
“The creaminess from the cheese balances nicely with the tangy rich tomato sauce and the fresh basil offers some herbal accents. It offers all the satisfaction and indulgence of the original dish but with a healthy twist. Use this recipe for perfect golden crispy chicken every time without the need for frying.”
Ingredients:
For the Chicken
- 1 ½ cups Panko breadcrumbs
- 1 tablespoon olive oil
- 1 oz. freshly grated Parmesan cheese (approximately ½ cup)
- ½ cup all-purpose flour
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- 1 ½ teaspoons garlic powder
- 3 egg whites
- 1 tablespoon water
- Vegetable cooking spray
- 3 large skinless chicken breasts sliced into cutlets (6-8 ounces each)
- 3/4 cup mozzarella cheese shredded
- 1 tablespoon minced fresh basil
For the Tomato Sauce
- 2 cans crushed tomatoes (14 oz. each)
- 4 cloves garlic minced
- 1 tablespoon tomato paste
- 1 teaspoon olive oil
- ⅛ teaspoon red pepper flakes, optional
- 1 tablespoon minced fresh basil leaves
VALENTINE’S DAY: DO YOU KNOW THE ORIGINS OF THE HOLIDAY?
4. Creamy Tuscan pasta (Instant Pot)
This super simple creamy Tuscan pasta recipe can be put together in an Instant Pot. (Emily Eggers)
This recipe from Emily Eggers of Legally Healthy Blonde comes together in an Instant Pot.
“For a romantic Valentine’s meal without all the fuss and clean up, use your Instant Pot to make this Creamy Tuscan-inspired pasta. It is rich and flavorful and so easy. The ease of this recipe gives more time to spend with your special person,” saID Eggers.
Ingredients:
- 16 ounces Farfalle pasta
- 4 cups water
- 15-ounce canned coconut cream
- 2 cups baby spinach
- ⅓ cup fresh basil torn or sliced
- 1 cup sun-dried tomatoes drained
- ½ tablespoon garlic powder
- 2 teaspoons salt
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5. Whole roasted chicken with dried fruit and wine
If you don’t have time to put together dinner on Valentine’s Day, this chicken recipe is a great option; A lot of the preparations can be done the day before. (Candice Walker, Proportional Plate)
“This recipe is perfect for a special Valentine’s dinner because you can do the majority of the prep the night before; and this whole roasted chicken is succulent, well seasoned, and impressive to serve to your loved one,” said food blogger Candice Walker of Proportional Plate.
“The dried fruits and red wine reduce to a delicious sweet sauce that coats the chicken and complements the savory herbs,” she continued. Her pro-tip is to ladle the sauce over the chicken right before serving. “Plus, while the dish is roasting for an hour, enjoy a glass of wine and each other’s company.”
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Ingredients:
- 1 whole chicken
- ¼ cup raisins
- ½ cup dried cranberries
- ½ cup prunes pitted
- 5 dates pitted
- 6 cloves garlic peeled
- ¾ lb. Cipollini onions or pearl, peeled and large ones cut in halves or quarters
- ½ tsp. turmeric
- 1 tablespoon herbes de Provence
- ¼ tsp. red pepper flakes
- ¼ tsp. salt
- ½ cup stock/broth
- 1-2 cups dry red wine, depending on the size of your pot/pan. A snug-fitting chicken should only use 1 cup, and a larger pan will need 2 cups.
- ¼ cup canola oil
For more details, visit the specific recipe creators on the web as noted above. Ashlyn Messier of Fox News Digital contributed reporting.
]]>Heart disease remains the leading cause of death for men and women in the United States, according to the Centers for Disease Control and Prevention. Moreover, the cost of treating cardiovascular via health care services and other medicines is approximately hundreds of billions per year.
Hundreds of thousands of individuals die from heart disease annually, with one person dying every 34 seconds, according to the CDC. Some of the leading lifestyle factors for the disease include obesity, lack of physical exercise and an unhealthy diet.
SHOULD YOU RAISE YOUR CHILD AS A VEGAN OR A VEGETARIAN? NUTRITIONISTS WEIGH IN
Vegetables, fruits, whole grains, fish, and other foods, such as poultry, are the backbone of a healthy diet to avoid cardiovascular illness. In early February, across the United States, individuals wear red on National Wear Red Day to highlight the importance of combating heart disease.
- Dark leafy greens
- Olive Oil
- Avocados
- Berries
- Beans
- Salmon
- Whole grains
- Grapes
- Walnuts
- Flaxseed
1. Dark leafy greens
It’s time to load up on spinach, kale, collard greens and other dark, leafy greens.
This recommendation comes from Isa Kujawski, MPH, RDN, founder of Mea Nutrition LLC, who after serving for over 10 years of active duty in the Navy and losing her veteran brother to suicide dedicated her career to helping people use food as medicine.
“Dark leafy greens are a powerhouse of beneficial nutrients, including fiber, micronutrients and bioactive plant compounds known as phytochemicals,” said Kujawski, citing a 2018 scientific review paper published in Nutrients.
THESE ARE THE WORST FOODS FOR YOUR HEALTH, EXPERTS SAY
“These nutrients presumably protect against cardiovascular disease by various mechanisms, including altering gene expression, regulating blood pressure, and lowering inflammation in the body,” she added.
“Myriad studies have demonstrated the association between intake of dark leafy greens and lower risk of cardiovascular disease.”
2. Olive oil
Erin Kenney, MS, RD, LDN, HCP, CPT, registered dietitian and CEO of Nutrition Rewired, is all about incorporating olive oil to your diet to keep your ticker happy.
“Olive oil consumption, specifically the extra-virgin, is associated with reduced risks of cardiovascular disease and mortality in individuals at high cardiovascular risk,” she said.
A STRESSFUL MARRIAGE MAY HARM YOUR HEART HEALTH, STUDY FINDS
“Olive oil is rich in healthful antioxidants, polyphenols and vitamins, and is a good source of heart-healthy monounsaturated fats,” she continued, adding that to get the most benefits from olive oil, avoid heating the oil and instead use it in a salad or add it to a homemade hummus.
EAT THESE FOODS TO LIVE A LONG LIFE, EXPERTS SAY
3. Avocados
In case you needed another excuse to eat more guacamole, here it is. Avocados are high in monounsaturated fats, according to Amy Adams, RDN, LDN.
“Monounsaturated fats increase our LDL (‘bad’ cholesterol) clearance rate, meaning our body gets rid of them faster. Higher LDL levels can be detrimental because LDL brings cholesterol to the heart,” she explained.
“One study done by the Journal of the American Heart Association found that overweight/obese individuals who consumed more avocados had the ability to significantly lower their LDL cholesterol when compared to overweight/obese individuals who ate a low-fat or moderate-fat diet.”
OLIVE OIL CAN CUT RISK OF DISEASE, HELP YOU LIVE LONGER, STUDY SAYS
Echoing Adams, Kenney said that adding an avocado to your daily diet may help lower bad cholesterol, in turn reducing risk for heart disease, according to health researchers at Penn State.
“Avocado contains healthy monounsaturated fats in addition to potassium and magnesium, both of which help to maintain a healthy blood pressure,” she said.
4. Berries
“Berries, such as blueberries, blackberries and raspberries are high in fiber, antioxidants and phytonutrients, all of which work to lower oxidative stress and inflammation in the body,” said Kujawski, pointing to a 2010 study in Nutrition Reviews. “These processes improve blood pressure, vascular function, and fight free radical formation. Consequently, clinical studies have shown that berries contribute to lower cardiovascular disease risk.”
“Blueberries have been singled out as being a standout food when it comes to improving heart health.”
Kristi Ruth, RD, LDN, Carrotsandcookies.com, stressed the importance of eating more fresh fruits and vegetables in general to improve heart health.
“This will increase your intake of fiber and a variety of vitamins, minerals, antioxidants, and more,” she said.
“Still, blueberries have been singled out as being a standout food when it comes to improving heart health,” she continued, noting they are high in antioxidants, including anthocyanin, which is a flavonoid, a group of phytonutrients or plant chemicals that are incredible for heart health.
5. Beans
Beans are a great source of fiber and a variety of vitamins, minerals and phytochemicals, Isa Kujawski, MPH, RDN, founder of Mea Nutrition LLC, told Fox News Digital. (iStock)
“Beans are a heart healthy food which consist of fiber and a variety of vitamins, minerals, and phytochemicals. They improve the risk of heart disease by lowering cholesterol, blood pressure, inflammation, and promoting digestive wellness,” said Kujawski, highlighting research published in the peer-reviewed journal Nutrients.
“Beans are rich in soluble fiber, which acts as food to beneficial gut bacteria to promote a healthy gut flora, which is an important factor in overall heart health.”
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Adams is also all in for Team Bean. “Beans contain plant sterols/stanols. Plant sterols/stanols work as active compounds in our body that are very similar in structure to cholesterol,” she explained.
“Consequently, plant sterols/stanols compete with cholesterol for absorption in the small intestine. Overall, this causes less cholesterol to build up in our bloodstream. One study showed that eating 2-4 grams of plant sterols/stanols per day can reduce cholesterol by 10%.”
6. Salmon
Erin Kenney, CEO of Nutrition Rewired, recommends having two to three servings of salmon or other high-fat fish per week. (iStock)
“Salmon contains omega-3 fats which have been shown to significantly reduce the risk for sudden death caused by cardiac arrhythmias and all-cause mortality in patients with known coronary heart disease,” said Kenney.
“These essential fats help by reducing inflammation in the body. If you don’t like salmon, you may get the same benefits from a supplement based on a meta analysis that found fish oil omega‐3 supplements lowered risk for heart attack and death from coronary heart disease.”
Kenney recommended aiming for two to three servings of salmon or other high-fat fish, like herring, anchovies or mackerel, per week.
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7. Whole grains
Think barley, oatmeal, brown rice, millet, whole wheat bread, whole wheat pasta, and more.
“While refined carbohydrates get a bad reputation for their negative impact on health and increased risk of heart disease, whole grains have the opposite impact,” said Kristin Gillespie, MS, RD, LD, adviser for Exercisewithstyle.com.
“These grains, which are incredibly nutritious as they contain all parts of the grain, are heart protective. Many studies have demonstrated a relationship between whole grain consumption and heart health.”
8. Grapes
Grapes contain the polyphenol resveratrol, which has been shown to protect the cardiovascular system. (iStock)
“Grape skins contain resveratrol, a powerful polyphenol. Polyphenols are compounds found in plants, which have been shown to benefit the human body. More specifically, resveratrol is part of the stilbenoid family. Stilbenoids are a natural compound produced by certain plants in response to injury. The purpose of stilbenoids is to protect the plant,” said Adams.
“Similarly, resveratrol has been shown to protect the cardiovascular system,” Adams added. “Several studies have determined that heart disease can be linked to oxidative stress, inflammation, and endothelial damage. Resveratrol has been shown to reduce oxidative stress, stimulate endothelial production of nitric oxide, and inhibit vascular inflammation.”
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9. Walnuts
These crunchy, mildly sweet nuts are a boon for heart health.
“Out of all nuts, walnuts are special because they have the highest percent of omega 6, omega 3, and polyunsaturated fats which are cardioprotective,” said Adams.
“One study done by The New England Journal of Medicine evaluated whether walnuts consumption affected lipid levels and blood pressure. During the study, 18 healthy men in two different diets, with one group having 20% of their calories coming from walnuts. Each diet was followed for a total of four weeks. In conclusion, participants consuming more walnuts reduced total levels of cholesterol by 12.4%, reduced LDL (or ‘bad’ cholesterol) by 16.3%.”
Walnuts are also a research-backed food to support cognition and brain health.
10. Flaxseed
Flaxsed is “one of the richest plant sources of omega-3 fat(ALA), which is excellent for heart health,” said Ruth, citing research in the Canadian Journal of Cardiology.
She also commented that flaxseed is high in fiber and lignans (a phytochemical), and that both of those things are thought to reduce the risk of cardiovascular disease. Thanks to the fiber content, flaxseed is helpful with digestion, too.
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