{"id":8796,"date":"2020-10-27T12:46:27","date_gmt":"2020-10-27T16:46:27","guid":{"rendered":"https:\/\/eatrightpa.org\/?p=8796"},"modified":"2021-10-30T05:07:56","modified_gmt":"2021-10-30T05:07:56","slug":"how-healthy-is-your-heart","status":"publish","type":"post","link":"https:\/\/www.eatrightpa.org\/blog\/2020\/10\/27\/how-healthy-is-your-heart\/","title":{"rendered":"How Healthy is your Heart?"},"content":{"rendered":"<p>By Lisa James, MS, RDN<\/p>\n<p><span style=\"font-weight: 400;\">It can happen to anyone in an instant and is the cause of more than 350,000 deaths a year. Sudden Cardiac Arrest, or SCA, occurs when there is an electrical problem within your heart and is often caused by an undiagnosed heart condition.&nbsp;&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In an effort to decrease the number of deaths caused by SCA, the Heart Rhythm Society has marked October Sudden Cardiac Arrest Awareness Month.&nbsp; Part of this initiative is to highlight what prevention strategies you can take to decrease your risk factors for SCA. &nbsp; Among them, a heart-healthy diet and exercise to prevent coronary artery disease that often leads to SCA.&nbsp;&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What makes a heart-healthy diet?&nbsp; Here\u2019s a snap-shot:&nbsp;<\/span><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><b>Saturated Fat.<\/b><span style=\"font-weight: 400;\"> No more than 7 % percent (14-20 grams) of your total daily caloric intake coming from saturated fat.&nbsp; What foods are high in saturated fat?&nbsp; Red meat, coconut oil, butter, cheese and full-fat milk and yogurt.&nbsp;&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Cholesterol.<\/b><span style=\"font-weight: 400;\"> Limit dietary cholesterol found in foods such as egg yolk and seafood to no more than 200 mg a day.&nbsp; To put this into perspective, one egg yolk has 240 mg of cholesterol.&nbsp;&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Fiber.<\/b><span style=\"font-weight: 400;\"> Fiber washes the \u201cbad\u201d cholesterol or \u201cLDL\u201d low-density lipoprotein out of your body. Total fiber intake should be about 21 \u2013 25 grams a day for females, and 25 \u2013 38 grams per day for males.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Omega-3s. <span style=\"font-weight: 400;\">A diet rich in omega-3 fatty acids.&nbsp; Sources include salmon, mackerel, tuna, walnuts, chia seeds, flaxseed.&nbsp;<\/span><\/b><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Still not sure what to eat?&nbsp; Here\u2019s a heart-healthy recipe to get you started! Enjoy.&nbsp;<\/span><\/p>\n<p><b>One Pan Salmon &amp; Sea Bass with Roasted Green Beans and Tomatoes<\/b><\/p>\n<p><img decoding=\"async\" class=\"size-medium wp-image-8797 aligncenter\" src=\"http:\/\/dev.eatrightpa.org\/wordpress\/wp-content\/uploads\/2021\/10\/Salmon-and-Sea-Bass-with-green-beans-225x300.jpg\" alt=\"\"><\/p>\n<p><b>Ingredients&nbsp;<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 cups Green Beans (washed and trimmed)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 cups Cherry Tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 tbsp Avocado Olive Oil (or coconut oil)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sea Salt &amp; Black Pepper (to taste)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1\/2 lb of Salmon Fillet&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1\/2 lb of Sea Bass Fillet<\/span><\/li>\n<\/ul>\n<p><b>Directions&nbsp;<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Preheat oven to 510\u00baF (266\u00baC).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Place green beans and cherry tomatoes in a mixing bowl and toss with olive oil. Season with sea salt and black pepper. Transfer to a baking sheet and bake in the oven for 10 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Season your salmon and sea bass fillets with sea salt and black pepper.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Remove veggies from oven and place salmon fillets over top. Place back in the oven and bake for 7 to 10 minutes or until salmon flakes with a fork.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Divide veggies between plates and top with salmon and sea bass. Enjoy!<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">*Makes 4 servings.&nbsp;<\/span><\/p>\n<p><b><img decoding=\"async\" class=\"size-medium wp-image-8798 alignleft\" src=\"http:\/\/dev.eatrightpa.org\/wordpress\/wp-content\/uploads\/2021\/10\/Lisa-James-200x300.jpg\" alt=\"\"><\/b><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><b>Lisa James<\/b><span style=\"font-weight: 400;\">&nbsp;founded Lisa James Nutrition in January 2017 to build on her decades of experience in the health and wellness industry.&nbsp; &nbsp;Her son\u2019s diagnosis of a rare food allergy known as FPIES, or food protein induced enterocolitis syndrome, initially prompted her to specialize in pediatrics.&nbsp; In the earlier part of her career she was an award-winning health journalist, and healthcare public relations executive.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Lisa James, MS, RDN It can happen to anyone in an instant and is the cause of more than 350,000 deaths a year. Sudden Cardiac Arrest, or SCA, occurs when there is an electrical problem within your heart and is often caused by an undiagnosed heart condition.&nbsp;&nbsp; In an effort to decrease the number [&hellip;]<\/p>\n","protected":false},"author":26,"featured_media":10872,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-8796","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/posts\/8796","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/comments?post=8796"}],"version-history":[{"count":2,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/posts\/8796\/revisions"}],"predecessor-version":[{"id":10873,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/posts\/8796\/revisions\/10873"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/media\/10872"}],"wp:attachment":[{"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/media?parent=8796"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/categories?post=8796"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.eatrightpa.org\/blog\/wp-json\/wp\/v2\/tags?post=8796"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}