Combining a Cardiologist with a Dietitian in marriage has added an interesting twist to our meals. They are most always healthy! We are fortunate we both have the same healthy eating and lifestyle patterns. Will you or do you have the same in your marriage?
Developing healthy eating patterns are essential to aging well and maintaining a vital lifestyle throughout your life. And, by simply combining certain food and drinks will increase your absorption of important photochemical and nutrients for your body.
Here are a three of our favorite daily combinations we want to share with you…
Fish & Wine:
We all know that eating more fish is healthy for the rich omega-3 fatty acids. These acids help to reduce blood pressure, triglycerides, irregular heartbeats as well as slow the growth of arterial plaques. All markers of having a heart attack or stroke if not kept under control.
A recent European study of people who consumed marine foods including crab, fish, octopus, squid, shellfish and shrimp with moderate amounts of alcohol found some interesting statistics. The omega-3 measurements were higher in those people who drank wine with their meal as opposed to the nondrinkers. Beer and alcohol drinkers scored next. However consuming large amounts of any type of alcohol will reverse any of the potential gains!
Your Greens & Olive Oil:
Olive oil has indeed become the star monounsaturated fat in the food world. It has risen above it’s cousin, canola oil as well as the polyunsaturated soybean oil or saturated fat found in butter. When you combine olive oil with any dark green vegetable such as your salads, sautéed, grilled or steamed vegetables the amount of carotenoids with antioxidants such as beta-carotene, lutein and lycopene will help to preserve your bone density, prevent macular degeneration and reduce your risk of cancer and heart disease.
So, if you think you are saving calories and your health by choosing fat free dressings, think again and reach for olive oil at your market.
And here is another valuable tip. Adding a hard boiled egg to your salad will also help to absorb carotenoids.
Boosting Iron with Citrus Foods:
Iron is a tough mineral to be absorbed, especially if you are a vegetarian and eat no meat. Only 2-20% of non-heme iron can be absorbed from plant foods, although 15-35% is absorbed from heme iron foods such as meat and fish.
If your doctor recommends taking calcium supplements, know it can interfere with your iron absorption. From my own experience and my husband’s we prefer to eat our calcium in foods rich in iron as it is absorbed faster in the body and has less of an interference with your iron.
There is good news! Add vitamin C rich foods to your salads, meat and fish entrees. Sliced strawberries, oranges and mangos on your salads and sliced or diced orange, yellow and red peppers on your meat or fish will boost absorption of your iron. And, it looks pretty to the eye!
If you haven’t started to eat for your heath, now is the time! Come and visit us soon for more healthy eating tips!