Drizzle with reduced-sodium soy sauce to taste. Top ½ to 1 cup cooked brown rice with ½ cucumber and ⅓ avocado, diced, 1 piece roasted seaweed, crumbled, 2 ounces smoked salmon and a sprinkle of sesame seeds. While packaged soup can be a convenient way to get your veggies sometimes, it can be high in sodium and may not be appropriate for people on a sodium-restricted diet. This week’s lunch menu shows you can put together heart-healthy meals in minutes. Yogurt with Fruit and Nuts or SeedsĬhoose plain or lower-sugar Greek yogurt with one piece or one cup of fruit and up to ¼ cup of nuts or seeds. Sprinkle with bagel seasoning if you’d like. Top a whole grain English muffin or slice of toast with plain Greek yogurt, lettuce, tomato, red onion, and smoked salmon. Make it with whole grain toast and serve with Greek yogurt or cottage cheese on the side. So, go ahead and eat these meals on repeat. Additionally, a large study found that higher avocado intake is associated with a 21% lower risk of coronary heart disease and a 16% lower risk of cardiovascular disease in general. Salmon is a fantastic source of heart-protective omega-3 fatty acids, and smoked salmon is a convenient way to consume fish. This week’s rotation includes two top heart-healthy ingredients: avocados and salmon. Start TODAY meal plan for the week of February 13 The steak salad on this week’s dinner menu is an excellent example of this strategy. And instead of making meat the featured ingredient, include it with plant-based foods. When eating red meat, choose a lean cut and trim it of any visible fat. While red meat should be eaten less often than other types of meat, you don’t have to eliminate it if you like it. We’ve stacked this week’s menu with several seafood options since the American Heart Association recommends eating at least two servings of non-fried fish per week to lower the risk of heart disease and stroke. Health & Wellness These meal prep recipes and ideas will make your life easier this week What to Eat This Week, February 13, 2023
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