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Yahoo
a day ago
- Health
- Yahoo
We Asked 3 Cardiologists the One Food They Always Keep in Their Pantry—Here's What They Said
Reviewed by Dietitian Jessica Ball, M.S., RD Getty Images. EatingWell design. Your heart pumps over 2,000 gallons of blood per day, delivering oxygen and nutrients to every cell and organ in your body, picking up waste along the way and sending it to be filtered. With how important this single organ is, it's no wonder that keeping your heart healthy is one of the best things you can do for your overall health and well-being. And while heart disease is the leading cause of death in the U.S., there's a lot you can do to reduce your risk, starting right in your kitchen. Research shows that heart-healthy eating patterns like the Mediterranean diet and DASH diet can help improve key markers for heart health. These diets emphasize whole foods that are rich in fiber, healthy fats, antioxidants and plant-based proteins. But you don't have to overhaul your entire diet or break the bank to start supporting your heart. Keeping just a few simple heart-healthy ingredients in your pantry can make it easier to add important nutrients to your everyday meals and snacks. We asked cardiologists for their must-have pantry staples, and chances are you already have a few of them on your shelf. Here's what they recommend keeping stocked. 1. Olive Oil If you're wondering what oil to grab for roasting vegetables, whisking up marinades and dressings or finishing your pasta, olive oil can be a heart-healthy choice. 'I recommend keeping some delicious olive oil close at hand and using it as your primary cooking oil, but also to drizzle it on each of your meals throughout the day,' says Elizabeth Epstein, MD. Advertisement Olive oil has an extensive history of research supporting its role in improving cardiovascular health. A 2022 meta-analysis of 13 studies with over 865,000 participants found a strong relationship between olive oil consumption and a decreased risk of cardiovascular disease. For every 5-gram (about 1 teaspoon) increase in olive oil per day, they found a 4 percent decrease in cardiovascular disease risk and all-cause mortality. 'The best nutrition evidence we have supports the Mediterranean diet, which has been tested in several randomized controlled trials and shown to reduce heart attacks, strokes and cardiovascular death by 30 percent,' says Dr. Epstein. The liberal use of olive oil may be a key part of the puzzle with its high levels of anti-inflammatory polyphenols, antioxidants and oleic acid. While any olive oil will offer some benefit, extra virgin olive oil is highest in antioxidant and bioactive plant compounds that may offer additional benefits to your heart. 2. Legume-Based Pasta You don't have to skip pasta, even on a heart-healthy diet. 'One food I always keep stocked in my pantry is legume-based pasta, such as pasta made from edamame and mung bean, lentils, chickpeas or black beans,' says Dr. Danielle Belardo, M.D. Pasta made from legumes is typically higher in protein and fiber compared to wheat pasta, and can be much more filling. When it comes to heart health, eating more beans and bean-based foods is a safe bet. Multiple studies link legume consumption to improvements in lipid profiles and a reduced risk of heart disease, including one study suggesting that adults who eat legumes four times per week have a 22 percent lower risk of coronary heart disease than those who only eat them once each week. This is partly due to the high amount of soluble fiber found in legumes, which effectively lowers LDL-cholesterol and supports steady blood sugar. If eating whole beans several times a week feels like a big leap from where you're at, legume-based pasta can be a simple and approachable switch. 'It's nutrient-dense, easy to prepare and aligned with the principles of evidence-based heart-healthy eating,' says Dr. Belardo, who emphasizes legume-based pasta's positive impact on glycemic control, satiety and overall metabolic health. 3. Oats Your morning bowl of oatmeal may be doing more for your heart than you realize. Oats are rich in soluble fiber, beta-glucans and anti-inflammatory compounds, like phytosterols, all of which help lower cholesterol and support healthy weight management. Advertisement 'Oats, like all whole, plant-based foods, contain plant sterols, a group of substances made in plants that block cholesterol absorption in the digestive tract,' says Dr Elizabeth Klodas. Between soluble fiber binding cholesterol in the gut, plant sterols reducing absorption and beta-glucans positively influencing the gut microbiome and cholesterol metabolism, oats are a triple threat against heart disease. Just be sure to choose whole, minimally processed oats. Research shows they retain more of their fiber, beta-glucans and heart-healthy phytochemicals compared to ultra-processed or highly-sweetened oats and oat-based foods. Luckily, between overnight oats, hot oatmeal, granola, oatmeal pancakes and smoothies, there are endless ways to enjoy them! Our Expert Take Heart-healthy eating doesn't have to include a total pantry makeover. The foods cardiologists always have in their own pantries include simple staples like olive oil, oats and legume-based pasta. Regularly including these foods in a balanced, overall healthy diet may help lower cholesterol, support a healthy weight and protect your heart well into the future. Read the original article on EATINGWELL
Yahoo
a day ago
- Health
- Yahoo
21 Best 10-Minute Breakfast Recipes for Better Blood Sugar
Reviewed by Dietitian Jessica Ball, M.S., RD If you need inspiration for a quick breakfast that meets your nutritional goals, you're in the right place! These tasty dishes help support healthy blood sugar levels, as they're lower in calories, carbs, sodium and saturated fat, so they're perfect for a diabetes-friendly eating pattern. Plus, these 10-minute recipes have 4- to 5-star ratings, meaning they've been tested and loved by EatingWell readers. Try options like our Egg, Tomato & Feta Breakfast Pita or our Cottage Cheese-Berry Bowl for a delicious breakfast you'll want to make again and again. High-Protein Orange-Mango Smoothie This high-protein orange-mango smoothie is a bright and refreshing drink that combines the tangy sweetness of fresh orange juice with the tropical richness of mangoes. A scoop of protein powder and Greek-style yogurt make this smoothie a satisfying breakfast. Using unflavored protein powder allows the natural fruit flavors to shine. View Recipe Egg, Tomato & Feta Breakfast Pita This breakfast pita is perfect for anyone looking to enjoy a delicious start to their day! This easy breakfast combines fresh veggies and feta cheese with za'atar, a fragrant spice blend that enhances the taste without adding sodium or sweeteners. View Recipe BLT Breakfast Sandwich This open-face sandwich is a delicious way to start your day. Turkey bacon provides savory flavor and crunch while keeping fat and calories in check. Country-style whole-wheat bread (or sourdough) often has no added sugars, making it the best choice here. View Recipe Watermelon-Peach Smoothie This watermelon-peach smoothie is a refreshing drink that's perfect for warm days. Made with ripe watermelon and frozen peaches, this smoothie bursts with fruity flavor without the need for added sugar. Use frozen peaches from a bag or freeze your own ripe, in-season peaches for the best sweet and fruity flavor. View Recipe Cottage Cheese–Berry Bowl This no-sugar-added berry bowl highlights the natural sweetness of thawed mixed berries, with a hint of vanilla for extra flavor. It's a simple snack you can prepare in advance, but add the cereal just before serving so it stays crunchy. View Recipe Copycat Dunkin' Avocado Toast This copycat Dunkin' avocado toast is inspired by the popular menu item. We love the flavors of creamy mashed avocado spread over a slice of toasted sourdough bread, topped with a sprinkle of everything bagel seasoning for added flavor and texture. It's a quick and easy way to enjoy the flavors of the original without having to leave your house! View Recipe Cottage Cheese Toast Had your fill of toast that barely takes the edge off your hunger? Say hello to our delicious and nutritious cottage cheese toast! This toast, made with whole-grain bread and topped with creamy cottage cheese, is just the beginning. We've added six variations, both sweet and savory, perfect for kick-starting your morning or powering through the afternoon. Savory toasts are packed with lean protein, heart-healthy fats and plenty of plant-based fiber, while sweeter versions feature fruits like antioxidant-rich blueberries and raspberries. No matter which version you choose, satisfaction is guaranteed. View Recipe Salsa-Topped Avocado Toast Spin leftovers from taco night into this easy salsa-topped avocado toast for a quick snack, or use it as a jumping-off point for breakfast by adding an egg on top. Single-serve packages of mashed avocado or guacamole can stand in for the fresh avocado. View Recipe Quick-Cooking Oats Sometimes basic is better. At breakfast, that can certainly be the case. These easy oatmeal recipes teach you the basic methods so you get creamy, tender oats every time. The flavorings and toppings are up to you. View Recipe Really Green Smoothie The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend a heart-healthy punch of fiber and omega-3 fatty acids. View Recipe Strawberry & Yogurt Parfait This strawberry parfait recipe combines fresh fruit, strained yogurt and crunchy granola for an easy breakfast. Pack the parfait in a Mason jar for a healthy breakfast on the go. View Recipe Peanut Butter–Banana Cinnamon Toast This satisfying peanut butter–banana toast gets a sprinkle of cinnamon for an extra flavor boost. View Recipe Feta, Egg & Spinach Breakfast Taco It doesn't get easier than this healthy breakfast taco that's ready in just five minutes. Kale or arugula will work just as well if you don't have spinach on hand. If you want an over-hard egg instead, and notice the egg is browning too quickly, add a tablespoon or two of water to the pan to help steam the egg and set the yolk faster. View Recipe Berry-Mint Kefir Smoothies Kefir is similar to yogurt, full of gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency--perfect for smoothies. View Recipe Egg, Spinach & Cheddar Breakfast Sandwich Fill yourself up with this ultra-quick egg, spinach and Cheddar breakfast sandwich. Not only is it fast, but there's a good chance you already have the ingredients on hand that you'll need to pull it together, so you can skip a trip to the store before your busy workweek. View Recipe Pistachio & Peach Toast This breakfast is great when you have leftover ricotta cheese--plus it comes together in just 5 minutes. View Recipe Breakfast Salad with Egg & Salsa Verde Vinaigrette Salad for breakfast? Don't knock it until you've tried it. We love how this meal gives you 3 whole cups of vegetables to start your day. View Recipe Mango Raspberry Smoothie A squeeze of lemon juice adds bright flavor to this frozen fruit smoothie. Mango provides plenty of sweetness without having to add juice, but if it's too tart for you, a touch of agave will do the trick. View Recipe Scrambled Egg with Tofu Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat. Try tucking it into a whole-wheat pita pocket for a simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare. View Recipe Peanut Butter & Chia Berry Jam English Muffin The addition of chia seeds in the quick 'jam' topping adds heart-healthy omega-3s to this healthy breakfast recipe. View Recipe Avocado-Egg Toast Try it once and we think you'll agree: Topping avocado toast with an egg is a near-perfect breakfast. View Recipe Read the original article on EATINGWELL
Irish Daily Mirror
4 days ago
- Health
- Irish Daily Mirror
Chef shares simple tip to make the perfect omelettes at home
Omelettes are the perfect quick and easy meal for breakfast - they can be whipped up in a matter of minutes, and are simply delicious. A nutritious meal, they're rich in protein, vitamins, and minerals, making them a healthy choice. Now, one chef has shared an easy method to make your omelettes even more delicious. Ellis Barrie has revealed how to cook an omelette in minutes and it's what you add to it that will make the biggest difference. There are two foods which Barrie suggests adding to this breakfast meal for added flavour. Barrie says the key to a good omelette is adding spinach and cheese to the recipe, Express reports. To make this healthy breakfast, you should: Start by melting a knob of butter in a frying pan placed over a medium heat. Next, you should add the spinach and cook for a minute or two. After this, you should season with salt and pepper and then tip out onto a plate. After this, beat the eggs in a bowl until mixed and return them to the frying pan. Add the remaining butter and melt until it turns foamy. With the beaten eggs, tilt the pan to distribute the eggs evenly and leave for 20 seconds. You'll then need to use a spatula or a wooden spoon to draw in the sides of the eggs to the centre, and incorporate butter. Then, gently shake the pan to redistribute the egg to the edges. For flavour, sprinkle over cheese and spinach while the egg is still runny in the middle. Take the pan off the heat and let the egg continue to cook in the warmth of the pan. Finally, season with salt and pepper, says BBC Food. There's a huge range of toppings you can add to your omelette. Cheese is one of the most common additions but if you're wondering which type of cheese is best, Eating Well has shared what you should look out for. It says: 'There's nothing wrong with choosing classic grated Cheddar to complement some crispy bacon or well-seared breakfast sausage, but a softer cheese, like chèvre or a herby Boursin, amplifies the gooey factor and leaves you with creamy bite after creamy bite. 'Softer cheeses, stirred together with your proteins and cooked veggies, also help with ingredient integration, assuring that every bite has a little bit of everything.' By following this simple recipe, you can create a delicious healthy breakfast to start your day off with a nutritious meal. Subscribe to our newsletter for the latest news from the Irish Mirror direct to your inbox: Sign up here.
Yahoo
7 days ago
- Health
- Yahoo
10 3-Ingredient Breakfast Recipes for Better Heart Health
Planning healthy breakfasts doesn't always have to mean a long grocery list. These simple, flavorful breakfast recipes are made with only three heart-healthy ingredients, like whole grains, berries, yogurt and more. Plus, each dish is lower in sodium and saturated fat, making them good options to support a healthy heart. You'll want to try options like our Watermelon-Peach Smoothie or our Homemade Plain Greek Yogurt for a breakfast that'll excite you to get up in the to MyRecipes Love any of these recipes? Join MyRecipes to save, search and organize your EatingWell recipes all in one place. It's free!Watermelon-Peach Smoothie This watermelon-peach smoothie is a refreshing drink that's perfect for warm days. Made with ripe watermelon and frozen peaches, this smoothie bursts with fruity flavor without the need for added sugar. Use frozen peaches from a bag or freeze your own ripe, in-season peaches for the best sweet and fruity flavor. View Recipe Homemade Plain Greek Yogurt Learning how to make Greek yogurt at home is simple with this easy recipe. Start by making homemade yogurt by heating milk, combining it with a little bit of already-cultured yogurt and letting it sit in a warm spot until the milk turns into yogurt. Making protein-rich Greek yogurt takes one step beyond regular yogurt: straining the yogurt to thicken it. You can add the leftover liquid—also known as whey—to smoothies, or you can use it in place of buttermilk in baking. View Recipe Muesli with Raspberries Start your day off with whole grains, fiber and protein with this easy breakfast. View Recipe Fruit & Yogurt Smoothie This easy fruit smoothie recipe calls for just three ingredients: yogurt, fruit juice and frozen fruit. Mix up your fruit combinations from day to day for a healthy breakfast or snack that never gets boring. View Recipe Slow-Cooker Overnight Farro Porridge Originally from Mesopotamia, farro is a type of wheat with a wonderful nutty flavor and toothsome texture. It's packed with plant-based protein, niacin, magnesium and zinc. Ancient wheat strains have also been found to have higher levels of antioxidants and carotenoids, important for eye health. View Recipe Two-Ingredient Banana Pancakes These delicious and unbelievably simple pancakes are best enjoyed right after cooking. With just eggs and a banana, you can have healthy grain-free pancakes with no added sugar. View Recipe Fig & Honey Yogurt In this Mediterranean-inspired snack, dried figs and honey top plain yogurt. Substitute fresh figs if you can find them. View Recipe Cottage Cheese Toast Had your fill of toast that barely takes the edge off your hunger? Say hello to our delicious and nutritious cottage cheese toast! This toast, made with whole-grain bread and topped with creamy cottage cheese, is just the beginning. We've added six variations, both sweet and savory, perfect for kick-starting your morning or powering through the afternoon. Savory toasts are packed with lean protein, heart-healthy fats and plenty of plant-based fiber, while sweeter versions feature fruits like antioxidant-rich blueberries and raspberries. No matter which version you choose, satisfaction is guaranteed. View Recipe Sprouted-Grain Toast with Peanut Butter & Banana Jelly is delicious, but nothing beats the natural sweetness of a nutritious banana. It's the perfect addition to creamy peanut butter and a crisp slice of fiber-rich toast. View Recipe Yogurt with Blueberries & Honey A simple combination of Greek-style yogurt and blueberries gets an extra touch of sweetness from golden honey. It's the perfect balance of protein and fiber to keep you energized. View Recipe Read the original article on EATINGWELL
Yahoo
15-07-2025
- Health
- Yahoo
I Eat 90 Grams of Protein Each Day Without Protein Powder—Here's How
Reviewed by Dietitian Alyssa Pike, RDNEating 90 grams of protein a day without using protein powder is possible with some strategic planning. Eggs and strained (Greek-style) yogurt are high-protein foods to eat in the morning. For lunch and dinner, lean protein choices like fish, chicken and beans are satisfying choices.I found myself in the office of a registered dietitian a few months ago. Even though I feel like I have an honorary degree in nutrition after working at EatingWell for more than 20 years, I needed some personalized advice. I'm turning 50 in January, already in menopause and my cholesterol has crept up to an 'it might be time for medication' number. As my dietitian and I reviewed my intake form, she zeroed in on my protein intake. She asked me what I typically ate each day, and I walked her through my usual meals. Eggs for breakfast, a salad for lunch plus a balanced dinner of lean protein, veggies and whole grains was my usual fare. She said it sounded like a great start—but how much protein was I really eating? Based on my weight, she suggested I try to get 90 grams of protein each day—about 30 grams at each meal to help with satiety and to avoid age-related muscle loss (sarcopenia). It didn't sound too hard—until I started crunching the numbers. I was regularly eating only around 50 grams of protein each day. I needed to almost double it! I didn't love the idea of using protein powder. Not because I have anything against protein powder, but I don't really eat a lot of things that felt natural to add it to. For instance, I'm not a smoothie person—I eat eggs for breakfast almost every day. So over the past few months, I've dialed in my 90 grams a day without using protein powder—here's my strategy. I am the default morning drop-off parent, whether it's during the school year or if our daughter is off to summer camp. We usually leave before I'm ready to eat breakfast, so if I'm headed to the office, I eat breakfast once I get there. I almost always eat eggs for breakfast, so I found myself gravitating toward making one of the following options on Sundays so I would have a to-go meal at my fingertips all week long. Frittata: A great way to use up all the bits and bobs in your fridge, this frittata recipe gives you the formula to do just that. After baking, I let it cool, slice it and pop it into the fridge. I bring a slice to work and reheat it in the microwave for a minute or so. Egg Bites: Sure, egg bites aren't much different than the frittata. But changing up the format makes it feel like I'm not eating the same breakfast every day. I really love broccoli with eggs, so I particularly gravitate toward these. I was gifted a silicone muffin tin, which makes popping them out easy peasy, but if you don't have one, just make sure to generously coat your muffin tin with cooking spray before adding the eggs. Scrambled Eggs: Once summer started, I wanted to spend less time in my kitchen meal prepping over the weekend. That's when I discovered these mug scrambled eggs. Instead of a mug, I whisk everything up in a mason jar so I can pop on a lid to make them portable. I usually use kale instead of spinach since that's what I have on hand. Each of these options provides 15 to 20 grams of protein. To get me to my 30 grams, I'll have a mid-morning snack of strained (Greek-style) yogurt along with a tablespoon of ground flaxseed or hemp hearts stirred in. I love a big salad for lunch. But even though I was adding protein, I wasn't adding enough protein. To make sure I'm getting enough, I rotate through one of these three recipes, which helps fight lunchtime boredom. Baked tofu: I love love love tofu, especially baked, seasoned tofu. While I have made a few different recipes, Balsamic-Honey Roasted Tofu is my favorite (with Soy-Lime Roasted Tofu a close second). I try to press the tofu for an hour first before marinating, which helps it absorb more flavor. I'll scatter the cubes over a salad or just eat them along with some crudites and fruit. I usually eat 2 servings which is 16 grams of protein. Tuna salad: Our senior editor Megan Ginsberg started making our high-protein tuna and chickpea salad, so I gave it a try and it's now one of my and my husband's favorites. I'll switch up the flavor profile, adding fresh or dried herbs or lots of lemon juice. I usually skip the bread and put a big scoop over salad greens or eat it with cucumber slices and mini bell peppers for lunch. Each serving of the chickpea-tuna salad alone provides about 15 grams of protein. Marinated beans: Another great thing to have in the fridge is a jar of these Herb Marinated Beans. Since I buy chickpeas in bulk from Costco, I usually make the recipe with those, but cannellini beans or even lentils are also fantastic. I spoon the beans over salad greens or a high-protein whole grain like quinoa or farro. They're also great to have on hand for when I need a little extra protein at dinner, since these beans make a great side, too. I usually eat about a cup of chickpeas, which provides about 14 grams of protein. I usually add other protein sources to my salads, like cheese, nuts or seeds, so my salad total usually reaches 30 grams of protein. But if I need a little extra, I'll stuff dates with peanut butter or have a cheese stick as an afternoon snack. It's typically pretty easy to get 30 grams of protein at dinner. Here are a few categories I turn to each week when meal planning. Casseroles: This category is so easy to pack in the protein. Just combine a grain or pasta, lots of veggies, lean meat or beans and top it all off with some cheese that gets golden and gooey under the broiler—it doesn't get much better than that! When I found myself with leftover quinoa, cherry tomatoes and fresh mozzarella to use up, I gave this Chicken & Quinoa Casserole a try and it was a surprising hit at my house. It's packed with veggies, too—truly a complete meal—so I didn't feel like I had to make a side dish. A bonus: the leftovers were fantastic. Grain bowls: With their build-your-own ethos, grain bowls are another dinner that makes it easy to get lots of protein. I typically pair a high-protein whole grain like farro or quinoa with chicken, salmon or beans, some cheese and lots of veggies. If I'm making a plant-based version, I like to make a garlicky, herby strained (Greek-style) yogurt to dollop on top for an extra protein boost. Unsure where to start? I recommend our Lemony Salmon Rice Bowl, Green Goddess Farro Bowl or Chicken-Quinoa Bowls with Strawberries and Pecans. Tacos: We eat tacos at least once a week. While fish tacos have become a favorite, we also make them with ground turkey or shredded chicken. Our daughter prefers strained yogurt to sour cream, so that coupled with cheese and a side of beans always ensures we get enough protein at dinner. If for some reason dinner ends up being lower in protein, there's still time for dessert! Chia pudding, chickpea blondies or even a yogurt parfait are great ways to sneak in a little bit more. Eating 90 grams of protein a day may sound daunting—especially if you're not using protein powder. But with some strategic planning throughout your day, it can be done. Using high-protein foods like strained (Greek-style) yogurt and other dairy products, nuts and seeds like hemp seeds and peanut butter, and whole grains like farro and quinoa can easily bump up protein count. Read the original article on EATINGWELL
