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6 dietary changes to improve heart health – Explica .co

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It’s no secret to say that Diabetes is one of the most dangerous chronic diseasesassociated with a long list of degenerative complications. One of the main risk factors that worries most specialists is that close link between diabetes and cardiovascular disease (CVD), a heterogeneous group of diseases that affect both the circulatory system and the heart, which is where the name comes from (cardiovascular). The most important include diseases such as: arteriosclerosis, angina pectoris, arterial hypertension, hypercholesterolemia, acute myocardial infarction, heart failure, cerebrovascular diseases and peripheral arterial thrombosis.

It is estimated that in the United States lThe prevalence of diabetes is 6.6% in the population aged 20 to 74 years and it is known that this percentage will increase further to 10% in the coming years. It is also estimated to be the death of American patients with diabetes for 15 to 20% of all deaths in the population over 25 years of age, and those numbers are doubled in patients over 40 years of age. The data doesn’t lie and is a clear warning, especially when you consider that the prevalence of diabetes in Western society is increasing due to an aging population, increasing obesity, and a sedentary lifestyle. Fortunately, a lot of treatment and prevention revolves around diet and habits. With that as a foundation, we’ve made it our mission to put together 6 expert recommended must-have eating habits that will be the perfect ally keep the heart strong and healthywhile they help keep blood sugar levels stable.

1. Eat more fiber

It’s no secret to say that fiber is one of the most important nutrients in any healthy diet. While it is vital for digestive, bowel, and weight loss function, it is known to be vital for heart health as it can help improve the level of cholesterol in the blood. In addition to increasing your consumption of high fiber foods, avoiding blood sugar spikes is also of great help. Fiber is very filling, so it makes it easier to control caloric intake and promotes weight loss. Great sources of fiber are fruits and vegetables; Nuts and seeds; Beans, peas and lentils; and whole grains, bet on adding them to your diet on a daily basis You can create healthy delicious combinations!

Fiber. / Photo: Shutterstock

2. Rely on the consumption of healthy fats

Not all sources of fat are created equal and so we have to say that fat is not always bad. In fact, unsaturated fat found in plant foods can help lower cholesterol, especially when it replaces saturated fat, which is mainly found in animal foods and a long list of highly processed foods. Consuming unsaturated fats has been shown to help reduce your risk of heart disease. The best sources of these types of healthy fats include foods like avocado, olive oil, vinaigrette dressings, nuts, seeds, and salmon. Best of all, they are very simple and versatile products for integration into the daily dieta, sprinkle nuts on the yogurt, prepare a rich salad with avocado, seeds and vinaigrette or a rich grilled salmon with avocado garnish. Remember, healthy fats are great to combine with carbohydrates, as the body digests them more slowly, which will help minimize blood sugar spikes.

Omega 3Omega 3Healthy fats / Photo: Shutterstock

3. Eat foods that are high in omega-3 fatty acids

Another type of fat that should not be missing from any single-minded nutrition plan good control of diabetes and cardiovascular health, are omega-3 fatty acids. It’s a special type of fat that has been shown to support heart health, and there are three main known types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA comes from plants and is considered to be Omega-3 “essential” because we have to get this fat through food, as our body cannot produce it itself. It is found in seeds like flax and chia, dried fruits like walnuts, and oils like soybeans and canola. ALA can be converted to EPA and DHA in the body, but the process is ineffective and must be ingested through food and supplements; The most common food source for EPA and DHA is oily fish. It has been shown that EPA and DHA are the best at protecting the heart. They’re also associated with great anti-inflammatory properties; they’re easy to find in oily fish like lounge, tuna, anchovies, and mackerel.

Fish steakFish steakOily fish. / Photo: Pexels

4. Rely on low-fat dairy products and lean meat

There have been many doubts about the consumption of these food groups, fortunately today we know that dairy products and meat are part of one healthy diet for diabetes and heart, but it is important to choose them carefully. Experts recommend reducing whole milk products, which are higher in saturated fat. This type of fat was made with a. connected increased risk of heart disease. It is advisable to rely more frequently on the consumption of low-fat and fat-free products, the same applies to meat: Put on lean meat variants in conjunction with other lean protein options like chicken, fish, and eggs, It keeps the absorption of saturated fatty acids to a minimum and at the same time supplies the body with important nutrients.

Filet.Filet.Filet. / Photo: Pixabay

5. Cook more at home

We all love to enjoy a restaurant meal More after a year in prison! However, it is important to be careful with repeating this delicious custom. Remember that most restaurant and take-away dishes are characterized by their high levels of calories, sodium, and saturated fat. The solution? Save it for special occasions and bet on cooking more at home, it’s not only fun and much healthier: it gives us control over what we eat, the quality of the ingredients and the methods of preparation. To improve the taste in a healthy way, recommend adding herbs and spices, 100% fruit and vegetable juices, vinegars, low-sodium broths, marinades, aromatic vegetables (such as onions and garlic), sauces made from pureed fruits and vegetables, and homemade sauces.

CookCookChef / Photo: Shutterstock

6. Use less oil when cooking

Another way to ensure healthier home cooking is to skip fried and high-fat recipes. Opt for cooking methods that use less oil, such as: fry, fry, sauté, poach, stew and bake. Most of the recipes that use these methods are based on using a few tablespoons of vegetable oil or olive oil in the recipe. Think about the importance of eating healthy unsaturated fats and bet on the use of olive oil and avocado.

Mediterranean cuisineMediterranean cuisineOlive oil. / Photo: Shutterstock

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Healthy Eating

Tate’s Bake Shop Now Offers Vegan Cookies: Where to Find Them

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With World Cookie Day this weekend, it’s time to pamper yourself, and New York’s signature cookie company goes vegan just in time. Southhampton-based Tate’s Bake Shop has just launched its first range of vegan biscuits and has relocated its signature products to meet growing plant-based demand. The company’s new vegan cookies have the flavors Chocolate Chip and Vanilla Maple and offer well-known favorites without animal products. The cookies, certified as vegan by Vegan.org, use egg substitutes and vegan butter to mimic the classic recipes.

Tate launched the two new cookies on December 1st in preparation for World Cookie Day on December 4th. Both flavors are available through Tate’s website, Amazon, and select grocery stores in the Northeast. The company also announced that the vegan biscuits will be available in Whole Foods Markets later this month after debuting for the first time.

“As a brand committed to delighting consumers with delicious new treats, we’re excited to introduce a vegan variety of our cookies,” said Lauren Sella, chief marketing officer of Tate’s Bake Shop. “Tate’s continues to strive to provide uncompromising handcrafted quality in all of its products, while also meeting the evolving tastes of our customers.”

Tate was founded in 2000 and is now known far beyond Long Island. The confectionery company was acquired by Mondelez International for $ 500 million in 2018. Since then, the company’s expansion has accelerated, moving into the plant-based sector and improving product distribution. The company also recently developed a gluten-free biscuit and received kosher certification from the Orthodox Union.

“Having launched our gluten-free cookies more than a decade ago, we look forward to introducing our vegan cookies and growing with our customers’ changing lifestyles,” said Sella. “We hope that Tate’s premium vegan cookies will appeal to many who incorporate plant-based foods into their choices.”

Tate’s new range of biscuits catapults the New York bakery into a rapidly growing market. The vegan confectionery market has grown strongly in recent years and reflects the stronger trend towards plant-based nutrition. A report by Grand View Research found that the global vegan confectionery market was valued at $ 816 million in 2019. The report found that the market is expected to grow 11.8 percent CAGR from 2020 to 2027.

Companies like Mondelez are taking the vegan confectionery market to a new level. Several other cookie companies, including Insomnia Cookies, Chip NYC, and more, have helped bring plant-based cookies into the spotlight. Maya’s Cookies by Maya Madsen from San Diego also saw sales increase by 10,000 percent last summer.

Mondelez also develops the plant-based chocolate ball. Another subsidiary, Cadbury, recently launched its first plant-based chocolate bar. The Cadbury Plant Bar offered two flavors: Salted Caramel and Smooth Chocolate. The parent company’s increased efforts across the confectionery industry indicate broader efforts to meet plant-based needs around the world.

“The increasing public appetite for a variety of snack options and plant-based alternatives has never been more evident,” said Louise Stigant, UK Managing Director at Mondelez. “At Mondelēz, changing consumer demands have long shaped our ambition to offer a wide range of products that are suitable for everyone, and the new Cadbury Plant Bar range is the latest stop on the way.”

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Greater Flint Health Coalition + SNAP-Ed = a healthier community

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This article is part of Stories of Change, a series of inspiring articles by people providing evidence-based programs and strategies that empower communities to eat healthily and get more exercise. It is made possible with funds from the Michigan Fitness Foundation.

The Greater Flint Health Coalition (GFHC) is focused on improving the health of Genesee County’s residents. To that end, they offer a variety of programs to motivate residents in fun and easy ways, promote healthy behavior, and connect people of all ages with resources that will help them live healthier lives. So it only made sense for the coalition to add two new programs to help residents eat healthily and get more exercise.

“In a community health survey, our residents reported a lack of access to healthy food,” said Nichole Smith-Anderson, GFHC director of special projects. “There aren’t a lot of grocery stores here and not much knowledge about healthy eating either. If people don’t know how to cook or have never eaten a vegetable, the chances of buying it are slim, especially if they are on a budget. “

The first program added as part of GFHC’s “Commit to Fit” program is The Learning Kitchen, a program designed for adults to learn how to incorporate healthier foods into their diet through cooking and nutrition education. Topics range from balancing and planning meals, expanding groceries to maximize nutrition, and shopping strategies to cooking techniques. The Learning Kitchen classes are taught by local chefs and / or trained nutritionists.

The second program is Fresh Conversations. It offers interactive sessions for seniors. The program promotes healthy aging in accordance with the American Dietary Guidelines, which encourage people to eat a variety of fruits and vegetables, whole grains, lean protein and healthy fats, and reduce their consumption of sodium and added sugar.

Residents of the Burton Senior Center in Burton celebrate the completion of their Fresh Conversations program with nutritionist Amanda Mattila.
Both programs are made possible by funding from the Michigan Fitness Foundation (MFF )’s Supplemental Nutrition Assistance Program Education (SNAP-Ed). MFF is a state executive agency of the Michigan Department of Health and Human Services for the educational component of the Supplemental Nutrition Assistance Program. SNAP-Ed is a U.S. Department of Agriculture educational program that teaches those eligible for SNAP how to live healthier lives. MFF offers grants for conducting SNAP-Ed programs throughout the state of Michigan.

“The SNAP-Ed courses empower people. It gives them practical ideas on how to incorporate more fruits and vegetables into their daily lives, ”says Smith-Anderson. “It doesn’t have to be this massive change in diet, but simply how to eat healthier.”

Learning Kitchen participant Toni Isaac says she has already learned a lot from teacher Alaina Larrea.

“She gave us good information on how to cook with more vegetables, whether fresh, frozen, or canned. She also taught us how to look for those nutritional information on the food label,” says Isaac. “When you pick up a can of something, you don’t really pay attention to what’s in it – added sugar, sodium, how much fiber. It was a really good session on these various things that we take for granted.” . “

Because The Learning Kitchen is offered virtually, Larrea increases engagement by involving participants in hands-on activities during each lesson. She lets students know which fruits and vegetables will be featured in class so they can purchase them in advance and join in during the cooking demonstrations.

A lesson on zucchini shows different uses, perhaps as a stand-alone side dish, in a homemade quick bread or as an alternative to pasta in dishes like spaghetti.

“The SNAP-Ed programs give people an idea of ​​how to prepare fruits and vegetables and not be intimidated,” says Smith-Anderson. “There’s a lot to suggest that people can watch cooking demos and do them themselves and build their confidence. They realize, ‘I can do this. It’s not too difficult.’ All of the recipes are really geared towards being very easy and affordable. There aren’t too many ingredients, and that’s really important to make sure people are successful. “

When comparing fresh fruits and vegetables to frozen or canned products, Larrea encourages her students to find food in their own kitchen instead of showing the food on the screen and giving lectures on its nutritional value. Not only does this make the class more interesting, it also shows participants what is in the foods they are used to eating. It also helps dispel myths about food. You will also learn that fresh, frozen, or canned fruits and vegetables all have similar nutritional levels and that having frozen or canned fruits and vegetables on hand and increasing the variety of fruits and vegetables you consume can be useful. Canned frozen fruits and vegetables can also be an economical choice for those who find fresh produce spoil before they can eat anything. Isaac is used to considering the health and economic benefits of the foods she buys every time she makes a purchase.

“The study kitchen definitely helped me. I know more now, ”she says. “I think if more people started using the Commit to Fit programs, we would find a better health situation in the Flint community.”

While the move to virtual platforms has been challenging for many organizations offering programs, this was GFHC’s first experience of offering SNAP-Ed courses, so it seemed natural to conduct them online.

“The virtual option definitely has an advantage. It makes it easier for people to participate and allows us to engage more individuals, ”says Smith-Anderson. “Some people feel uncomfortable in a classroom environment, be it because of COVID, transportation, or any other reason. I have found that many people enjoy participating in the comfort of their own homes. Our virtual programming makes this possible, especially for those who are unwilling or unable to participate in this social component. “

To prepare participants for the adult virtual courses, Larrea emails them pre-study materials so they know what to expect. She also sends them recipes that are tailored to each lesson and nutritional reinforcement items – such as practical kitchen gadgets that make cooking easier.

“I take a visual and practical approach,” says Larrea. “I like to see the effects when participants make the connection in their real life. Now they can use it to improve their health.”

While The Learning Kitchen remains virtual, Fresh Conversations will now be offered both on-site at senior citizen centers across the county and virtually for those who prefer to attend from home. Larrea says virtual classes will continue to be important to improve access to the programs.

SNAP-Ed Nutrition Educator Alaina Larrea teaches seniors about cardiovascular health through synchronous virtual learning at the Brennan Senior Center in Flint as part of the Fresh Conversations program.
“The virtual class really reduced the transport barrier for participants,” she says. “And while face-to-face classes are great, our adults often need to find transportation or babysitters. Virtual delivery really helped break down barriers. “

Larrea and Smith-Anderson agree that SNAP-Ed programming is helping catalyze healthy change in Flint and across Genesee County.

“Offering SNAP-Ed programs is one of the many steps we are taking to keep our community as healthy as possible,” says Smith-Anderson. “SNAP-Ed helps our community to build awareness and knowledge about healthy living. People are overwhelmed and think they have to run marathons to get well and they don’t. We are beginning to see that people have small but significant behaviors, and that goes a long way in improving their health. ”

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16 Kitchen Gadgets That Are Absolutely Worthless — Eat This Not That

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When it comes to kitchen gadgets there are some gems out there, but then there are some absolutely worthless options that TV, Amazon, and TikTok have convinced us we need. In fact, I’m willing to bet that you have some of these gadgets and gadgets in a drawer in your kitchen, or worse, gathering dust out in your garage.

If I’m being honest, I hate kitchen appliances. The old adage that a chef’s best tool is his hands is mostly confirmed. I hate digging out and assembling a clunky plastic piece of equipment when I could have just grabbed my favorite chef’s knife and got to work and finished a lot quicker. Just like one of my favorite chefs, says Alton Brown, the only Unitasker in your kitchen should be your fire extinguisher. What I really learned from looking through pages of Amazon gadgets is that people are really scared of using a knife.

If you’re on the hunt for Christmas gifts that are worth worth while, here are the 16 Worst Kitchen Gadgets To Pass Over On Amazon Right Now. (Plus, check out the best foodie gifts in each state.)

Somehow this has over 7000 reviews and is rated as one of Amazon’s best products in kitchen tools. I can see how tempting the Original Jokari Baggy Rack is, especially when filling multiple bags at once for kid’s lunch or pre-portioning ingredients for the week’s meals, but most bags stay open when partially filled. So this Unitasker is not worth it. In fact, one reviewer said, “These are so unstable and thin. The only parts that work as advertised are the adjustable arms. They move up and down.”

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KPKitchen pancake batter dispenser

The KPKitchen Pancake Batter Dispenser may be good if you work in a pancake house, but it’s clunky and pretty useless at home. One Amazon review said, “Bad design for the handle. Skip this one and try another.” You can measure perfect pancakes with a measuring cup or simply measure with the eyeball. After all, the joy of homemade pancakes isn’t the look, it’s the fun toppings and the sugar rush after eating.

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The original Bear Paws Shredder Claws

Unless you’re a professional grill master, the Original Bear Paws Shredder Claws are not required in your kitchen. Celebrity chef Alton Brown agrees. While these may seem like a must have because they can shred meat and stabilize large things like watermelon while you cut and dice, a sharp knife and your hands can do the same. Save space in your kitchen drawers and throw them away.

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Onion cutterCourtesy of Amazon

The Tomato Onion Vegetables Slicer Food Slice Assistant is an all-around weird idea. The gadget will help you guide your knife to make perfect vegetable slices. But with a little practice you can also use your chef’s knife to get even slices out of the vegetables. This may be good for kids learning how to safely cook and use a knife, but other than that, it’s a big no from me.

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Chef'n Corn Stripper plastic blade

Why? Why do we need a corn stripper? A sharp knife can do exactly the same thing, and you won’t injure your hand in the process by constantly twisting the Chef’n Corn Stripper Plastic Blade around the cob. An Amazon reviewer said, “Works fine on thin ears of corn, but not stout ones. I still use a knife most of the time.” The blades inside the scraper are also never cleaned after each use. This is a pass.

RELATED: 20 Corn Recipes That Crush It

Magic Butter knife spreaders and curlers

The Magic Butter Knife Spreader and Curler is a strange concept. It’s essentially a butter knife that you probably already have in your cutlery drawer, but with a series of holes like a cheese grater. It’s supposedly able to scoop hard butter straight out of the fridge, but you can also just soften the butter in the microwave for about 10 seconds and have perfectly softened butter for toasting. “I tried using it once and threw it straight in the trash can,” revealed an Amazon review.

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Avocado cutter

I love avocados, but I hate this device. The OXO Good Grips 3-in-1 Avocado Cutter does the same thing as a knife, but without the precision of a sharp knife. The cutting edge is hard to get through with avocados, and it’s often too big for avocados, and I don’t even start with the pitholder. Just use a short paring knife when making avocado toast.

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Herb chopper

Herb strippers have become very popular thanks to TikTok, but I can’t stand the kitchen gadgets, especially the Chef’n LooseLeaf Plus Kitchen Herb Stripper & Chopper, which also cuts herbs. First, you are expected to poke each individual herb through the correct hole so that the leaves separate from the stem, and then you can chop them up with scissors. No thank you. I stick to removing herbs by hand and then cutting them with a knife. That opinion was shared by an Amazon reviewer who said, “And since I can clean it up with my knife, it’s now unused in the back of a drawer.”

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Egg separatorCourtesy of Amazon

Egg separators are already a no-go in my book, but the Mr. Sneezy egg separator is so incredibly weird that I want it to be for a white elephant party on vacation. The egg separator works by holding the yellow egg yolk in the carafe and the egg white coming out of the “nose” of the device. To make it easier to separate the eggs, gently break them open and separate them by hand. Just make sure you wash your hands really well after you’re done.

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Hutzler 571 banana cutterCourtesy of Amazon

Another trendy gadget is the Hutzler 571 banana cutter, but I say, don’t get infected by it. Why do you need something that only slices bananas anyway? I’m here to tell you don’t. If you’re making banana pudding or anything else that requires lots of banana slices, just use a paring knife. If you’re having a bad day just read the reviews and you will feel better right away, promise.

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Fullstar vegetable cutter - spiraliser vegetable cutterCourtesy of Amazon

The Fullstar Vegetable Cutter – Spiralizer Vegetable Cutter is one of the most useless things I have seen in a kitchen. In fact, one reviewer agreed, saying, “This device is complete crap, and now I’m outside of my return window with a shockingly poor and useless device.” The large device takes up a lot of space and has many additional parts and blades that can be easily misplaced or broken. I can’t imagine cleaning all of this with pieces of vegetables stuck in small crevices. Do yourself a favor and learn how to use your chef’s knife and make the appropriate cuts for your dish.

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Tomato cutter

The Progressive International Zip Slicer doesn’t have to be in your kitchen unless you’re slicing a million grapes or tiny tomatoes. According to personal testing, the grapes and tomatoes never come out perfectly cut and really end up as mushy, partially cut pieces. If you like uneven cuts and pieces of food that may cook faster than others, this is for you, but this is not a gadget for most home cooks.

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Dash Safe Slice mandolin cutter, julienne + dicer for vegetables

The Dash Safe Slice Mandolin Slicer, Julienne + Dicer for Vegetables can be helpful if you are not comfortable using a real mandolin to thin vegetables, otherwise this is not a gadget worth buying. One reviewer said of the device, “Oh, and the part where plastic falls into your food probably isn’t safe, either.” The slicer uses gravity to pull vegetables into the chute while you pump the top button, but imagine trying to clean everything up for a moment. And while it claims “compact storage”, it will really take up a lot of drawer space. Just stay away from this one.

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Mini Bag Sealer Heat Seal Kitchen Tools

The Mini Bag Sealer Heat Sealer Kitchen Gadgets is another TikTok trend that people absolutely have to try out. This device is essentially a hot hair straightener, but for food. One reviewer agreed, saying, “I felt like I was using a curling iron.” If resealing bags is really that important to you, try transferring your potato chips or chocolate chips into a zippered plastic bag and resealing it that way.

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New stainless steel ravioliform dumpling maker

How many dumplings do you make by hand where you need a mold? I suppose not many. This stainless steel ravioliform dumpling maker is small in size. So if you really need to have a kitchen appliance, the advantage is that it is easy to store. You can also use a fork to keep your dumplings and ravioli tightly closed and not burst when cooked.

frywall

While the Frywall 10 may have been on Shark Tank, I wouldn’t invest in it. The splash guard is too high to stir or move ingredients in a pan, and the edges can melt or dissolve if your pan gets over 450 degrees. Just skip this and use the lid that probably came with your pans if you really want no oil splatters all over the stove. One Amazon review said, “The idea is great and it certainly prevented grease from splashing, but holes started to form after two uses and now it seems to collapse completely.”

Read other important cooking tips:

15 cooking tips that we learned from Ina Garten

20 cooking tips that will change your life

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