Let’s make the health of the easy heart, the seafood!
Can you remember that moment in a math lesson when your teacher said: “You will use it in real life”? Well, they seem to have wrong to solve for ‘x’, we haven’t used any yet. But in honor of our continuous observance of the month of American heart, we have simplified the formula for the health of the heart in something that makes sense.
Mediterranean diet + seafood + healthy oils = success of heart health
Think of this as the type of mathematics in which to “show your work” means cooking dinner and the only numbers you need to remember are 2-3 (here are how many portions of seafood should eat per week, by the way). There is no need to bring that, solve for “y” or understand why trains leave several stations: this is delicious arithmetic at its best. We break down each variable in our winning equation.
Variable n. 1: the Mediterranean factor
The Mediterranean diet is not just another trend: it is a proven formula for heart health. Studies constantly show that this food model helps to maintain healthy blood pressure, supports optimal cholesterol levels and promotes general cardiovascular well -being. Building an optimal Mediterranean plate is a bit like assembling the perfect cake graphic designer: the largest slice goes to colorful vegetables and fruits, followed by a generous wedge of seafood (variable n. 2 in our equation) and smaller segments of whole grains (healthy fats (variable #3). Pisces and crustaceans are your favorite proteins, which come from two to three times per week, while red meat becomes more monthly variable rather than a constant.
Variable n. 2: seafood for heart health
When it comes to calculating the best seafood for heart health, some options add up to greater benefits. To lead the equation is salmon, which offers more omega-3 by portion than most fish, in addition to vitamin D for immune support and selenium for the health of the thyroid. Not far behind in our heart health calculations there is mackerel, combining the content of Omega-3 of Salmon, adding a strong dose of vitamin B12 for energy and brain function, together with proteins to help maintain the mass muscle. Do not neglect the small but attached sardines, which multiply your diet by packing impressive quantities of calcium for the health of the bones, iron for blood health and those powerful omega-3s in their tiny dimensions. And we take into account oysters-What bring an impressive sum of zinc for immune support, iron for energy, vitamin B12 and protein-all that is incredibly low in calories and highly essential omega-3 content.
When the benefits are increasing, all these seafood options help reduce inflammation, support cardiac rhythm and contribute to healthy blood pressure levels, making it true cardiovascular champions.
Variable n. 3: healthy fats and oil statistics
When it comes to healthy fats, not all variables are created in the same way. The right oils can increase the health of your heart by offering monounsaturated and polyunsaturated fats: the type that your cardiovascular system loves. Extra virgin olive oil obtains an A+ in the Mediterranean diet as it is rich in monounsaturated fats in support of the heart and perfect to prepare most fish dishes. If you are cooking with high fire, avocado oil is another healthy option for the heart that represents the highest cooking temperatures. Walnut oils, such as walnuts and almonds, also boast a healthy fat profile and add a delicious final touch when seasoned on fish. And don’t forget the healthy fats found in avocado, walnuts and seeds. These foods delightfully combine with seafood, such as covering, topping or adding to a dish. Each of these brings its set of healthy fats to the table on the table, which means that these combinations do not add only to delicious meals: the benefits for heart health also multiply.
The final calculation? Objective for 2-3 portions of weekly fishExperiment with several healthy oils/fats and incorporate Mediterranean dietary principles. This simple equation is added to a delicious solution for heart health that does not require an advanced degree in mathematics to master!
Finally, a formula in which the tasting of the results is part of the solution: this is our type of mathematics!
