Mens Health Awareness Month

Last month we talked about how everyone can do things to be just a tiny bit healthier in their every day lives. This month we are going to be talking about a few ways to improve the health of Men. The leading causes of death the US Men are hearth disease, cancer, chronic lower respiratory diseases, strake, diabetes, suicide, alzheimer's, influenza/pneumonia, and kidney disease (source). While all of these are terrible things, the thought is if you start taking care of yourself, and make changes to live healthier then your chanced of any if not all of these change dramatically.

Such as for Heart disease not smoking or using tobacco products, exercising 30 minutes a day, and eating a balanced and healthy diet can make a huge difference.

Great heart healthy foods are:

Salmon-Salmon and other fatty fish such as sardines and mackerel are the superstars of heart-healthy foods. That's because they contain copious amounts of omega-3 fatty acids, shown in studies to lower the risk ofarrhythmia (irregular heart beat) andatherosclerosis (plaque build-up in the arteries) and decrease triglycerides. The American Heart Association recommends eating fish and preferably fatty fish at least twice a week. Omega-3 fatty acids are also available as dietary supplements.

Oatmeal-Oatmeal is high in soluble fiber, which can lower cholesterol. "It acts as a sponge in the digestive tract and soaks up the cholesterol so it is eliminated from the body and not absorbed into the bloodstream," says Lauren Graf, a registered dietician and co-director of the Cardiac Wellness Program at Montefiore Medical Center in New York City. Graf recommends avoiding instant oatmeal, which often contains sugar, and heading instead for old-fashioned or even quick-cooking oats. Other whole grains such as bread, pasta and grits are also good for the heart as long as they still contain the entire grain.

Blueberries- 

Not just blueberries, but strawberries and other berries as well. According to one recent study, women aged 25 through 42 who ate more than three servings of blueberries and strawberries a week had a 32% lower risk of heart attack compared with those who ate less. The authors of the study attributed the benefit to compounds known as anthocyanins, flavonoids (which are antioxidants) that may decrease blood pressure and dilate blood vessels. Anthocyanins give plants their red and blue colors.


Dark Chocolate-Several studies have now shown that dark chocolate may benefit your heart, including one in 2012 that found that daily chocolate consumption could reduce nonfatal heart attacks and stroke in people at high risk for these problems. The findings applied only to dark chocolate, meaning chocolate made up of at least 60-70% cocoa. Dark chocolate contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation. Unfortunately, milk chocolate and most candy bars don't make the grade when it comes to protecting your heart.

Each staurday this month we are going to have a delicious recipe that is not just healthy but is healthy in a preventive way for one of the diseases we talked about above. 

Check out our recipes that go with this months theme!

Healthy Oatmeal Pancakes
Healthy Greek Yogurt + Honey Blueberry Muffins
Marinated Tomato + Mozzarella Pasta
Low Carb Salted Caramel Almond Brittle