Category: Healthy Foods

15 items to add to your grocery list to prevent heart disease, other health concerns

Before you go on your next grocery shopping trip, consider heart-healthy options for your meals.

February is National Heart Month — so what better time to put a little extra effort into changing your diet and focusing more on the health of your heart?

Heart disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention.

ADD THESE HEART-HEALTHY FOODS RECOMMENDED BY EXPERTS TO YOUR GROCERY LIST

Spend time learning more about your heart and begin habits to continue throughout the year for an overall healthier lifestyle.

Here are a list of heart healthy foods to keep in your fridge or pantry.

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Dark leafy greens include veggies like spinach, kale and collard greens.

Isa Kujawski, MPH, RDN, founder of Mea Nutrition LLC, says consuming these vegetables helps to protect you against cardiovascular disease because they’re packed with nutrients.

Dark leafy greens are high in fiber and micronutrients, which help to keep your heart healthy.

15 items to add to your grocery list to prevent heart disease, other health concerns

Spinach, kale and collard greens are all examples of dark leafy greens that have a positive impact on your heart health.

Incorporate olive oil into your recipes when you’re able to in order to keep your heart strong.

Erin Kenney, MS, RD, registered dietitian and CEO of Nutrition Rewired, recommends putting olive oil into your salads or adding to homemade hummus as opposed to just heating it and using it to cook.

Olive oil is full of antioxidants, polyphenols and vitamins, all of which are good for your heart, says Kenney.

SURPRISINGLY HEART-HEALTHY FOODS

No matter how you eat your avocados, they assist in improving your heart health.

Mash them for your favorite homemade guacamole recipe or spread them over your morning toast and receive the same nutritional benefits.

Amy Adams, RDN, LDN, says that avocados are a great source of monounsaturated fats plus potassium and magnesium.

All of these things, Adams said, are good for keeping a healthy blood pressure.

Berries are sweet, refreshing and contain lots of vitamins, minerals and antioxidants.

Though eating more fruit in general has a positive impact on heart health, according to Kristi Ruth, RD, LDN, blueberries are at the top of the list when it comes to heart healthy fruits. Blueberries are high in antioxidants, including anthocyanin, which is very good for the heart.

Blueberries on the vine

There are many fruits that are good for heart health, but blueberries are one of the best.

What food lowers cholesterol, blood pressure, inflammation and helps with digestive wellness? Beans.

Beans, according to Kujawaski, are great for the heart, mainly because of the high fiber content. They also contain plenty of vitamins, minerals and phytochemicals.

Did you know that high-fat fish such as salmon can decrease your risk of death by cardiac arrhythmias? Cardiac arrhythmia is an irregular heartbeat that can lead to death.

The omega-3 fats that are found in fish reduce inflammation, says Kenney. She recommended eating two to three servings of high-fat fish per week, which includes salmon, but also herring, anchovies or mackerel.

If fish isn’t your cup of tea, fish oil supplements are also a good option that can provide similar benefits.

EDUCATE YOURSELF ABOUT HEART DISEASE AND PARTICIPATE IN WEAR RED DAY DURING FEBRUARY, AMERICAN HEART MONTH

Whole grains are great for heart heath. Whole grains are also fairly easy to incorporate into your diet since they can be consumed so many different ways.

You can do so by switching to whole grain pasta, brown rice or wheat bread.

Kristin Gillespie, MS, RD, LD, adviser for Exercisewithstyle.com, said whole grains have the opposite impact on your body that refined carbohydrates do.

Refined carbohydrates increase the risk of heart disease, while whole grains protect the heart.

Whole wheat pasta in bowl

Making some switches to whole grain products, like whole grain pasta and wheat bread, can help protect your heart.

What makes walnuts stand out among other nuts in terms of heart health is their high percent of omega 6, omega 3 and polyunsaturated fats, according to Adams.

Whether you eat these on their own, or mixed with other nuts, trying to incorporate walnuts into your daily food intake can have a good impact on your heart health.

THE WORST FOODS FOR HEART HEALTH, ACCORDING TO EXPERTS

Flaxseed is a great source of omega-3, according to Ruth, who also said it is high in fiber and lignans. Both lower the risk of cardiovascular disease.

If you are stumped on how you can incorporate flaxseed into your diet, mix it into your oatmeal or blend it into a smoothie.

The Concord grape used for 100{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} grape juice has polyphenols, which has been associated with improved blood flow.

Purple grapes on the stems

You can get lots of health benefits through sipping on some grape juice.

Simply drinking grape juice with breakfast is an easy, juicy way to assist in a healthy heart.

Papayas could have a major positive impact on health.

They are high in lycopene which shows protective activity against the risk of heart attacks, among other things.

Papaya can be added to smoothies, on top of salad or on a yogurt parfait.

CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTER

Chocolate can be very good for you when enjoyed in moderation, of course.

Dark chocolate, specifically, contains numerous health benefits, including lowering your risk of both heart disease and diabetes, according to Mayo Clinic. Dark chocolate also helps prevent blood clots, improves memory and lowers cholesterol, according to the site.

PUMPKIN BREAD WITH DARK CHOCOLATE CHIPS AND ALMOMDS: TRY THE RECIPE

Almonds are filled with monounsaturated fats and fiber, which help protect against heart disease, according to Healthline.

Pile of almonds

Almonds are high in monounsaturated fats and fiber, which help lower your risk of getting heart disease.

While almonds are great for your health, consume in moderation if you are trying to lose weight, as they are also very high in calories.

Potassium helps to lower your blood pressure and potatoes are full of it, according to health.com.

Potatoes are also high in fiber, so including them in your diet could lower your risk of heart disease.

CLICK HERE TO GET THE FOX NEWS APP

Pomegranates have lots of polyphenols and anthocyanins that assist in keeping a healthy heart, according to health.com.

Stack of pomegranates

Pomegranate seeds can be added to smoothies, salad or even in an alcoholic drink.

Some ways to add pomegranate seeds to your diet are by mixing them into smoothies or even in cocktails like sangria.

Add them to your salad or use them to top off your yogurt.

Of course, you can also eat the seeds as is when removed from the peel.

Today star Jenna Bush Hager shares her healthy diet and workout routine

Jenna Bush Hager has opened up about her healthy diet, from her morning powdered greens to her love of turkey tacos, after undergoing a physical transformation last year.

In a new interview with Women’s Health, the Today star shared how she has recommitted to eating foods that keep her energized after realizing her packed schedule was keeping her from properly fueling herself. 

‘I have to be really cognizant of what I put in my body, and I think I realized [in the past] that I wasn’t doing that to the best of my ability,’ Bush Hager, 41, told the outlet. ‘My kids were eating really healthy, and I was just grabbing whatever I could.’

The Read with Jenna book club founder shared that she starts her mornings with a breathing meditation before having not one, but three different beverages for breakfast. 

Today star Jenna Bush Hager shares her healthy diet and workout routine

Jenna Bush Hager, 41, opened up about her diet in a new interview with Women’s Health 

The Today host shared that she starts her mornings with a breathing meditation before having not one, but three different beverages for breakfast

The Today host shared that she starts her mornings with a breathing meditation before having not one, but three different beverages for breakfast

She explained that she reminds herself to drink as much water throughout the day as she can. She keeps a bottle of water by her coffee machine and makes herself ‘chug it’ while she is waiting for her coffee to brew. 

In addition to her water and coffee, she has a scoop of Amazing Grass Green Superfood Powder in a glass of water, which has two servings of fruits and vegetables. 

Bush Hager has a paid partnership with the brand, and she recently shared a sponsored video of herself making her morning green drink on Instagram. 

The mother of three, who practices intermittent fasting, doesn’t have anything else for breakfast before heading to the NBC gym, where she will do a Peloton class or lift weights before work. 

She also works out with dance fitness instructor Amanda Bartolomeo, whom she has been training with since last year. 

‘I’m obsessed with jumping on mini trampolines or doing dance cardio,’ she told Women’s Health. ‘But those things are hard to do before work.’ 

For lunch, she likes to have a hearty salad, and while the ingredients may vary from day to day, she always makes sure to include protein, beans, broccoli, and other veggies. 

She did not inherit her love of broccoli from her later grandfather, former President George H.W. Bush, who famously hated the vegetable and was vocal about his distaste for it. 

Bush Hager has water, coffee, and a scoop of Amazing Grass Green Superfood Powder in a glass of water, which has two servings of fruits and vegetables

Bush Hager has water, coffee, and a scoop of Amazing Grass Green Superfood Powder in a glass of water, which has two servings of fruits and vegetables

Bush Hager then heads to the NBC gym, where she will do a Peloton class or lift weights before work. She also works out with dance fitness instructor Amanda Bartolomeo (pictured)

Bush Hager then heads to the NBC gym, where she will do a Peloton class or lift weights before work. She also works out with dance fitness instructor Amanda Bartolomeo (pictured) 

Bush Hager noted that she’s ‘not a huge snacker,’ but when a craving strikes, she will grab a Chobani yogurt and add peanut butter and almonds. 

After a day of work, she will sit down to dinner with her husband, Henry Hager, and their three children, Mila, nine, Poppy, seven, and Hal, three.  

Typical family meals include fish and broccoli or the Texas native’s personal favorite, tacos with lean turkey. 

‘My kids are usually like, tacos again?’ she admitted. ‘But I’m like, [they’re] the best.’

Bush Hager’s interview with Women’s Health comes a year after she discussed her new workout regimen on the Today show in January 2022. 

She was talking about new year’s resolutions when her fourth-hour co-host Hoda Kotb commended her on her appearance, saying viewers have been writing in about how great she looks.

‘Can I tell you something that I’ve noticed and our viewers have noticed over the past few weeks?’ Kotb said. ‘People have noticed that there’s like a transformation that’s been happening with you. You are — they are just saying, “Jen is looking amazing. She’s never looked this good.”‘

‘That’s so sweet,’ Bush Hager replied, but Kotb wasn’t done gushing.

Bush Hager likes to have protein-packed salads for lunch and tacos with lean turkey for dinner with her husband, Henry Hager, and their three children, Mila, Poppy, and Hal

Bush Hager likes to have protein-packed salads for lunch and tacos with lean turkey for dinner with her husband, Henry Hager, and their three children, Mila, Poppy, and Hal 

Bush Hager opened up about her six-month physical transformation last year, saying she started working out in the morning. She is pictured in August 2021

Bush Hager is pictured in December 2021

Bush Hager opened up about her six-month physical transformation last year, saying she started working out in the morning. She is pictured in August 2021 (L) and December 2021 (R)

Bush Hager showed off her figure while dressing up as a Dallas Cowboys cheerleader for the Today show's Halloween special in October 2021

Bush Hager showed off her figure while dressing up as a Dallas Cowboys cheerleader for the Today show’s Halloween special in October 2021 

‘Something is happening,’ she insisted. ‘I think for someone like you and me who constantly is berating and belittling, I think one of the things we should do in January is celebrate when something good happens. Celebrate it!’

Bush Hager, who welcomed her third child, Hal, in 2019, explained that getting back in shape has been a process for her.

‘I will say I think I have figured out what works for me,’ she said. ‘And I think the hard thing is I think we expect things to happen overnight. This has actually been almost six months.’

The mother of three credited her toned physique to her grueling early-morning workouts with her personal trainer.

‘The difference is I wake up before the show and work out — and really work out. I work out with an awesome woman named Amanda. Donna joins me sometimes,’ she said of Today contributor Donna Farizan.

‘Donna is a great inspiration,’ she added. ‘She gets up at the crack of dawn and meets me. And another friend of mine comes.’

While Bush Hager was feeling good, she encouraged others who are struggling with their weight to be kind to themselves.

‘Here’s the other thing — anybody that’s either gained weight during the pandemic or had babies and gained weight, it just takes time, and you have to give yourself that grace,’ she said. ‘Because my body isn’t 18 anymore.’ 

5 foods to incorporate into a heart-healthy diet

What do antioxidants and omega-3 fatty acids actually do to protect against heart disease?

PORTLAND, Maine — Certain foods can prevent inflammation in arteries and keep the blood pumping through our bodies. Onycha Carlson is a registered dietician who works with patients at Northern Light Health to form healthier diet plans. 

Carlson walked us through five foods you can incorporate into a more heart-healthy diet:

“Antioxidants work in the body to help decrease oxidation of the cells, so that will help keep the cells in the body healthy,” Carlson said, explaining why blueberries are great to incorporate into diets whenever and wherever you can.

“Any cellular damage that can happen can happen to the arteries and the heart muscle itself, so it helps decrease our risk of creating damage in the body.”

“There’s been a lot of research done, especially in recent years, about avocados and their link to heart health. According to the research, having at least two servings of avocado a week, which is one entire avocado, it decreases your risk significantly for heart disease-related risk,” Carlson said.

“They’re a great source of dietary fiber, as well as healthy fats.”

It’s worth noting, one serving size is half of an avocado. 

“Brown rice is a complex carbohydrate, a whole grain that’s also a really great source of dietary fiber that helps lower your LDL cholesterol in the body—that’s what’s known as the bad cholesterol in the body.”

“That’s another food that has heart-healthy fats in it, specifically omega-3 fatty acids in that. What omega-3 fatty acids do in the body is they help decrease inflammation in the body. So any inflammation in the arteries surrounding the heart, that can decrease our risk for heart disease,” Carlson said about salmon. 

A recommended serving size for salmon is four ounces two times a week. If you’re unsure of what 4 oz. would look like, it’s about the size of a deck of cards.

“A lot of folks that I talk with don’t know about this product, they’re unfamiliar. It’s a great lean protein and in addition to being a complete protein source, it’s a complete source of fiber. It also contains something known as an isoflavone, which has been linked to improve heart health.”

Tempeh is almost like tofu, in the sense that you can marinate it and let it absorb the flavors of whatever dish you’re using it in. Some packages of tempeh need to be marinated overnight or at least for a few hours, while others are ready to use right out of the package. 

Carlson shared one more dish with us that she said could easily be a meal: a mango quinoa salad. 

“I bring it to almost every gathering I go to. It’s a great dish, great year round, it has mangoes, dried cranberries, different herbs, and vegetables, but then quinoa, which is also another complete protein source, which is lean and great for heart health,” Carlson said. 

“Every little bit counts when it comes to choosing the right foods for your heart health,” she added.

To see more heart-healthy recipes and tips for preparing dishes, click here. 

For more wellness tips, including meditations to try for better breathing, click here. 

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Heart-healthy foods: 15 items to add to your grocery list to prevent heart disease, other health concerns

Before you go on your next grocery shopping trip, consider heart-healthy options for your meals.

February is National Heart Month — so what better time to put a little extra effort into changing your diet and focusing more on the health of your heart?

Heart disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention.

ADD THESE HEART-HEALTHY FOODS RECOMMENDED BY EXPERTS TO YOUR GROCERY LIST

Spend time learning more about your heart and begin habits to continue throughout the year for an overall healthier lifestyle.

Here are a list of heart healthy foods to keep in your fridge or pantry.

  1. Dark leafy greens
  2. Olive oil
  3. Avocados
  4. Berries
  5. Beans
  6. Salmon
  7. Whole grains
  8. Walnuts
  9. Flaxseed
  10. Grapes/grape juice
  11. Papaya
  12. Dark chocolate
  13. Almonds
  14. Potatoes
  15. Pomegranates

1. Dark leafy greens 

Dark leafy greens include veggies like spinach, kale and collard greens. 

Isa Kujawski, MPH, RDN, founder of Mea Nutrition LLC, says consuming these vegetables helps to protect you against cardiovascular disease because they’re packed with nutrients. 

Dark leafy greens are high in fiber and micronutrients, which help to keep your heart healthy.

Heart-healthy foods: 15 items to add to your grocery list to prevent heart disease, other health concerns

Spinach, kale and collard greens are all examples of dark leafy greens that have a positive impact on your heart health. (iStock )

2. Olive oil 

Incorporate olive oil into your recipes when you’re able to in order to keep your heart strong.

Erin Kenney, MS, RD, registered dietitian and CEO of Nutrition Rewired, recommends putting olive oil into your salads or adding to homemade hummus as opposed to just heating it and using it to cook.

Olive oil is full of antioxidants, polyphenols and vitamins, all of which are good for your heart, says Kenney.

SURPRISINGLY HEART-HEALTHY FOODS

3. Avocados

No matter how you eat your avocados, they assist in improving your heart health. 

Mash them for your favorite homemade guacamole recipe or spread them over your morning toast and receive the same nutritional benefits.

Amy Adams, RDN, LDN, says that avocados are a great source of monounsaturated fats plus potassium and magnesium. 

All of these things, Adams said, are good for keeping a healthy blood pressure.

4. Berries

Berries are sweet, refreshing and contain lots of vitamins, minerals and antioxidants. 

Though eating more fruit in general has a positive impact on heart health, according to Kristi Ruth, RD, LDN, blueberries are at the top of the list when it comes to heart healthy fruits. Blueberries are high in antioxidants, including anthocyanin, which is very good for the heart.

There are many fruits that are good for heart health, but blueberries are one of the best.

There are many fruits that are good for heart health, but blueberries are one of the best. (Fabian Sommer/picture alliance via Getty Images)

5. Beans 

What food lowers cholesterol, blood pressure, inflammation and helps with digestive wellness? Beans. 

Beans, according to Kujawaski, are great for the heart, mainly because of the high fiber content. They also contain plenty of vitamins, minerals and phytochemicals.

6. Salmon 

Did you know that high-fat fish such as salmon can decrease your risk of death by cardiac arrhythmias? Cardiac arrhythmia is an irregular heartbeat that can lead to death.

The omega-3 fats that are found in fish reduce inflammation, says Kenney. She recommended eating two to three servings of high-fat fish per week, which includes salmon, but also herring, anchovies or mackerel.

If fish isn’t your cup of tea, fish oil supplements are also a good option that can provide similar benefits.

EDUCATE YOURSELF ABOUT HEART DISEASE AND PARTICIPATE IN WEAR RED DAY DURING FEBRUARY, AMERICAN HEART MONTH

7. Whole grains 

Whole grains are great for heart heath. Whole grains are also fairly easy to incorporate into your diet since they can be consumed so many different ways. 

You can do so by switching to whole grain pasta, brown rice or wheat bread.

Kristin Gillespie, MS, RD, LD, adviser for Exercisewithstyle.com, said whole grains have the opposite impact on your body that refined carbohydrates do. 

Refined carbohydrates increase the risk of heart disease, while whole grains protect the heart.

Making some switches to whole grain products, like whole grain pasta and wheat bread, can help protect your heart. 

Making some switches to whole grain products, like whole grain pasta and wheat bread, can help protect your heart.  (Chapeaux Marc/AGF/Universal Images Group via Getty Images)

8. Walnuts 

What makes walnuts stand out among other nuts in terms of heart health is their high percent of omega 6, omega 3 and polyunsaturated fats, according to Adams. 

Whether you eat these on their own, or mixed with other nuts, trying to incorporate walnuts into your daily food intake can have a good impact on your heart health. 

THE WORST FOODS FOR HEART HEALTH, ACCORDING TO EXPERTS

9. Flaxseed 

Flaxseed is a great source of omega-3, according to Ruth, who also said it is high in fiber and lignans. Both lower the risk of cardiovascular disease.

If you are stumped on how you can incorporate flaxseed into your diet, mix it into your oatmeal or blend it into a smoothie.

10. Grapes and grape juice

The Concord grape used for 100{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} grape juice has polyphenols, which has been associated with improved blood flow.

You can get lots of health benefits through sipping on some grape juice.

You can get lots of health benefits through sipping on some grape juice. (Anne Cusack/Los Angeles Times via Getty Images)

Simply drinking grape juice with breakfast is an easy, juicy way to assist in a healthy heart. 

11. Papaya 

Papayas could have a major positive impact on health. 

They are high in lycopene which shows protective activity against the risk of heart attacks, among other things.

Papaya can be added to smoothies, on top of salad or on a yogurt parfait.

CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTER

12. Dark chocolate 

Chocolate can be very good for you when enjoyed in moderation, of course. 

Dark chocolate, specifically, contains numerous health benefits, including lowering your risk of both heart disease and diabetes, according to Mayo Clinic. Dark chocolate also helps prevent blood clots, improves memory and lowers cholesterol, according to the site.

PUMPKIN BREAD WITH DARK CHOCOLATE CHIPS AND ALMOMDS: TRY THE RECIPE

13. Almonds 

Almonds are filled with monounsaturated fats and fiber, which help protect against heart disease, according to Healthline.

Almonds are high in monounsaturated fats and fiber, which help lower your risk of getting heart disease.

Almonds are high in monounsaturated fats and fiber, which help lower your risk of getting heart disease. (Lorenzo Di Cola/NurPhoto via Getty Images)

While almonds are great for your health, consume in moderation if you are trying to lose weight, as they are also very high in calories.

14. Potatoes 

Potassium helps to lower your blood pressure and potatoes are full of it, according to health.com.

Potatoes are also high in fiber, so including them in your diet could lower your risk of heart disease.

CLICK HERE TO GET THE FOX NEWS APP

15. Pomegranate 

Pomegranates have lots of polyphenols and anthocyanins that assist in keeping a healthy heart, according to health.com.

Pomegranate seeds can be added to smoothies, salad or even in an alcoholic drink.

Pomegranate seeds can be added to smoothies, salad or even in an alcoholic drink. (Jakub Porzycki/NurPhoto via Getty Images)

Some ways to add pomegranate seeds to your diet are by mixing them into smoothies or even in cocktails like sangria. 

Add them to your salad or use them to top off your yogurt. 

Of course, you can also eat the seeds as is when removed from the peel.

Ashlyn Messier is a writer for Fox News Digital. 

Health Benefits of Cashews: Protein, Good Fats, Fiber

Cashews are one of the most decadent nuts—you’re in all probability used to observing them in connoisseur nut samplers and present containers. They are abundant and creamy, which explains why cashew-based mostly milk, yogurt, and ice product fulfill in a way that’s identical to the admirer-favorite oat milk. But it does not have to be a exclusive situation to love cashews. These very little nuts include a prolonged listing of valuable vitamins, so it would make sense to integrate them into your regular meal system.


Eating extra cashews is simple—they’re a properly delicious snack by by themselves. Or you can always pair cashews with contemporary or dried fruit, uncooked veggies, and cheese for a midday grazing board for one. In savory foods, cashews can be utilised to incorporate texture and vitamins to salads and stir frys or as the base to sauces. If you at any time discover vegan recipes for things like nacho cheese, sour cream, or mac n’ cheese, you will see how you can get away with swapping dairy-based substances for nutrient-rich cashews (people with milk allergies or lactose intolerance can rejoice!). Other ways to appreciate these kidney-formed nuts consist of mixing them into smoothies, sprinkling them above oatmeal or yogurt, churning them into cashew butter, or incorporating them into recipes like cashew hen.

When searching for cashews at the grocery retail store, choose for raw cashews anytime doable. Salted and roasted cashews are a delicious snack, but they can be significant in sodium, sugar, and/or extra fats—something to be conscious of and check out out for on packaging labels. Deciding upon raw cashews also makes it possible for you to soak, toast, or time them just as you’d like. You can even make your have roasted cashews at home to management the additional ingredients.

As plant-based mostly superfoods, nuts and seeds drop below the protein foods team, earning them an critical aspect of a well balanced diet program. To get a extensive wide variety of vitamins and minerals, you ought to consume all sorts of nuts—and listed here are all the balanced motives why cashews ought to be just one of them.



Wellness Advantages of Cashews


Cashews are high in protein.

Protein is an essential macronutrient, so finding a good deal of it each individual day from diverse food sources is non-negotiable. It’s the building block of life, contributing to healthful muscles and supporting bodily features like mobile mend. The Suggested Dietary Allowance (RDA) for protein for the typical, healthful adult is .8 grams of protein for every kilogram of body body weight, for every the Mayo Clinic Health Procedure. Your protein requires can assortment considerably relying on your physique mass, action degrees, age, intercourse and extra, but the common RDA is around a minimum of 46 grams of protein for each working day for ladies and 56 grams everyday for guys, according to the 2020-2025 Nutritional Recommendations for Individuals.

Snacking on cashews or introducing them to your foods makes it easier to meet your protein specifications. Just about every ounce (about 18 cashews) packs a good 5 grams of protein, per USDA knowledge. Which is nearly 11 p.c of women’s protein wants and 9 {bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} for men.



Cashews include healthier unsaturated fat.

If there’s just one nutrient cashews are known for, it is wholesome fat. The expression “healthy fat” refers to monounsaturated and polyunsaturated fats (compared to saturated extra fat). These are two of the healthiest kinds of body fat considering that they can assistance reduced cholesterol and sustain the overall health of your cells, in accordance to the National Library of Medicine. A serving of cashews features 6.75 grams of monounsaturated fat and 2.22 grams of polyunsaturated fat. Both of those omega-3 and omega-6 fatty acids are polyunsaturated unwanted fat, building cashews a great source. More mature analysis from 2004 also observed cashew oil to be the nut oil maximum in omega 3s.

You really do not need to consume a big sum of cashews to reap the benefits—they’re quite abundant and filling, far too. In fact, they must be appreciated in moderation. Nevertheless they’re high in “good” unsaturated fats, they do also include some saturated fat—about 2.21 grams for each serving. A eating plan high in saturated body fat can drive up cholesterol amounts, per Harvard Clinical College, so a compact total goes a prolonged way.



Cashews are very good for heart health and fitness.

A person of the finest good reasons to take in additional healthy fat, significantly cashews, is the coronary heart wellbeing gains. “Cashews consist of coronary heart wholesome monounsaturated and polyunsaturated fats,” describes registered dietitian Kim Kulp, RD. “When applied to exchange foods substantial in sugars and lower-fiber starches, cashews have been demonstrated to reduced ‘bad’ LDL cholesterol, which is the variety of cholesterol that can guide to coronary heart sickness.”


Coronary heart illness is the leading trigger of demise in the U.S., and these with superior cholesterol are at larger chance, for every the CDC. When wanting to make heart-healthier meals and treats, cashews are a wonderful point to incorporate. 



Cashews support mind wellness and mental well being.

Consuming omega-3-packed foods, from salmon to nuts, is a good transfer for brain overall health. Omega-3 fatty acids have been positively linked to healthful mind circulation, structure, and functionality, encouraging to increase blood-circulation to the brain, assist white and gray make any difference density, reduce onset of neurodegenerative illness, enhance cognitive operate, and decrease swelling. Cashews are also a great plant supply of the amino acid tryptophan, which is important for creating and boosting stages of the neurotransmitter serotonin (vital for stabilizing temper, advertising thoughts of happiness, regulating slumber, aiding digestion, and lots of much more capabilities).




Cashews are component of a intestine-balanced diet program.

Never ever undervalue the significance of eating for a nutritious gut. Getting a balanced gut signifies your intestine microbiota (the microorganisms in your gut) consist of a lot more superior germs than terrible. It also usually means you are a lot more probable to take in much more vitamins from your foodstuff, and it is linked to every thing from digestion and immune overall health to temper and inflammation. Taking in nuts like cashews on a common foundation can lead to very good gut health by providing modest quantities of fiber, anti-inflammatory plant compounds identified as polyphenols, and incorporating assortment to your food plan, which generates a assorted and flourishing intestine microbiome. 


They’re also a supply of prebiotics, which probiotics (the precise microbes in your intestine) feed on, Kulp suggests. “Cashews include galacto-oligosaccharides, which is a kind of carbohydrate that is effective as a prebiotic, feeding the excellent gut microbes,” she points out. “Exploration has proven that together with much more prebiotic meals in the diet program can increase the assortment of these microbes, which can make improvements to immune function and lower inflammation that can lead to illness.”




Cashews continue to keep you pleased for extended.

If you have ever felt hungry even soon after eating a snack or a food, which is a good indicator your option of food didn’t have the proper mixture of vitamins and minerals to preserve you comprehensive and happy for the lengthy haul. Aspect of cashews’ dietary ability is their capacity to keep you feeling whole. Though carbs are generally involved with boosting vitality amounts, protein is what presents you a feeling of satiety (and the addition of a small bit of fiber usually means your overall body will digest and process that snack a small additional slowly but surely and steadily, also). More mature research has identified that superior-protein foods, this sort of as cashews, are extra satiating than meals rich in excess fat or carbs. Nonetheless, cashews are a superior supply of all a few macronutrients: “The protein, fiber, and nutritious fat in cashews help to keep you fuller for for a longer time, which can aid with stabilizing blood sugar stages as well as with [healthy] excess weight administration,” suggests Amy Gorin, RDN, registered dietitian nutritionist.


7 Day Healthy Meal Plan (Feb 20-26)

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A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and WW points.

7 Day Healthy Meal Plan

So who else loves to throw ingredients in a crock pot in the morning and come home to a meal ready to go after work?? Some of my favorite slow cooker recipes are Slow Cooker Pernil (can make multiple meals), Slow Cooker Minestrone Soup, Madison’s Favorite Tacos or my Crock Pot Chicken a la Criolla. What’s your favorite?

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

A note about WW Points

All recipe points have been updated to reflect the new WW program, points will display under the recipe title. I will keep the ww button in the recipe card, click on that and it takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (2/20)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: Mayo-less Tuna Pasta Salad
D: Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas with ¾ cup Quinoa

Total Calories: 1,155*

TUESDAY (2/21)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: Mayo-less Tuna Pasta Salad
D: Turkey Taco Spaghetti Squash Boats and Avocado Salad with Citrus Vinaigrette

Total Calories: 1,007*

WEDNESDAY (2/22)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 2 ounces avocado
D: Chicken Tenders Parmesan with Garlic Butter Mushrooms
Total Calories: 1,140*

THURSDAY (2/23)
B: High Protein Egg White Muffins, 1 thin slice whole grain toast with 2 teaspoons butter and an orange
L: LEFTOVER Turkey Taco Spaghetti Squash Boats with 2 ounces avocado
D: Turkey Stuffed Peppers and a green salad**

Total Calories: 982*

FRIDAY (2/24)
B: Overnight Oats in a Jar
L: LEFTOVER Turkey Stuffed Peppers and LEFTOVER green salad
D: Broiled Fish with Tomato Caper Sauce with ¾ cup brown rice and Roasted Parmesan Green Beans

Total Calories: 1,040*

SATURDAY (2/25)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)
L: Chicken and Lentil Soup
D: DINNER OUT

Total Calories: 513*

SUNDAY (2/26)
B: Crustless Potato Jalapeno Quiche with ½ cup low fat cottage cheese
L: LEFTOVER Chicken and Lentil Soup
D: Air Fryer Breaded Cubed Steak with Puerto Rican Style Beans and ½ cup brown rice

Total Calories: 1,121*

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
**Green salad includes 8 cups mixed greens, 2 scallions, ½ cup each: tomatoes, carrots, cucumbers, chickpeas and 5 tablespoons light vinaigrette.  Set aside 1 serving with 1 tablespoon dressing on the side for lunch Friday.
Make 3 cups extra rice for dinner Friday, if desired.

*Google doc