At The Bristal communities, we prioritize heart health by offering nutritious dining options, wellness programs, and education resources that support a healthy lifestyle. Throughout February, in honor of American Heart month, we're sharing this series to inspire heart-healthy choices.
The articles will feature heart-healthy recipes and practical nutrition tips to inspire wholesome, delicious meals. We'll begin with Smoothies & Breakfast options, showcasing nutrient-packed ways to start the day, from fiber-filled oats to antioxidant-rich berries. Check back later in the month for more!
February for Heart Health: Breakfast Recipes
This week, we're sharing heart-healthy breakfast ideas packed with fiber, antioxidants, and essential nutrients to fuel your day and support cardiovascular wellness.
Tropical Smoothie with Beets, Pineapple, Avocado, and Orange Juice
Heart-Healthy Benefits
Antioxidants: Beets, pineapple, avocado, and orange juice are all rich in antioxidants, such as Vitamin C and E which help reduce oxidative stress and inflammation in the body.
Lower Blood Pressure: Beets are particularly beneficial for heart health due to their high nitrate content. Nitrate-rich foods have been shown to help lower blood pressure by dilating blood vessels and improving blood flow.
Improved Circulation: The combination of nutrients in this smoothie, including vitamin C, Potassium, and fiber, can support healthy circulation and blood flow, which is essential for heart health.
Bromelain: Pineapple contains bromelain, an enzyme that may help reduce inflammation and improve circulation.
Tropical Smoothie Recipe
Ingredients:
- 1 1/3 cups diced, peeled beets
- 1 1/3 cups diced pineapple
- ½ cup freshly-squeezed orange juice
- ½ cup ice water
- ½ of a peeled, pitted avocado
Directions:
- Place all ingredients in a blender and process until smooth. Enjoy immediately.
To save and share this recipe and its nutrition facts, please download the PDF here.
Blueberry Mango Smoothie
Heart-Healthy Benefits
Antioxidants: Blueberries and mangos are rich in antioxidants, like vitamins C and E, and flavonoids. These antioxidants help reduce oxidative stress and inflammation in the body, contributing to heart health by protecting against cardiovascular diseases.
Improved Cholesterol Levels: Fat-free milk and Greek yogurt provide protein and calcium, which can help improve cholesterol levels by reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol.
Anthocyanins: Blueberries contain anthocyanins, which may help dilate blood vessels, lower blood pressure and improve blood flow to the heart.
Natural Sweetener: Honey provides sweetness without the added refined sugars, reducing the glycemic load of the smoothie. High sugar intake is linked to an increased risk of obesity, diabetes, and heart disease. Using honey as a natural sweetener supports heart health by avoiding excessive added sugars.
Blueberry Mango Smoothie Recipe
Ingredients
- 1 cup plain, fat-free Greek yogurt
- 1 cup fat-free milk
- 1 cup frozen, unsweetened blueberries
- 1 cup frozen mango chunks
- 1 tablespoon honey
- Splash of vanilla extract
Directions
- Place all ingredients in blender and process until smooth. Enjoy immediately.
To save and share this recipe and view its nutrition facts, please download the PDF here.
Banana Bread Overnight Oats
Heart-Healthy Benefits
Potassium: Bananas are rich in potassium, a mineral that plays a key role in regulating blood pressure.
Soluble fiber: Old-fashioned oats are a good source of soluble fiber, which can help lower LDL (bad) cholesterol levels.
Omega-3 fatty acids: Walnuts are high in omega-3 fatty acids, which are beneficial fats that can help reduce inflammation and improve heart health. Consuming walnuts regularly has been associated with lower LDL cholesterol levels and a reduced risk of heart disease.
Banana Bread Overnight Oats Recipe
Ingredients:
- 6 ripe bananas, sliced
- 4 cups old-fashioned oats
- 2 tablespoons ground cinnamon
- 2 teaspoons vanilla extract
- 1 ½ cups chopped walnuts (divided)
- 2 tablespoons maple syrup
- 6 cups skim milk
Directions (must refrigerate overnight):
- In a large container with a lid, add sliced bananas. Mash the bananas until smooth.
- Add oats, cinnamon, vanilla, half of the chopped walnuts, maple syrup, and milk to the bananas. Combine thoroughly and refrigerate overnight.
- To serve, divide the oats into serving dishes. Top each serving with remaining chopped walnuts and bananas before serving.
To save and share this recipe and view its nutrition facts, please download the PDF here.
Oatmeal Yogurt Parfaits
Heart-Healthy Benefits
Antioxidants: Strawberries, blueberries, are rich in antioxidants, which help protect the heart from inflammation and oxidative damage to improve heart health.
Fiber: Oats are high in soluble fiber, which supports heart health by lowering LDL (bad) cholesterol levels and regulating blood sugar.
Low fat content: Greek yogurt is low in saturated fat compared to other dairy products, which can reduce the risk of heart disease. Greek yogurt also contains probiotics that may improve gut health, which is linked to overall health and potentially to heart health as well.
Oatmeal Yogurt Parfait Recipe
Ingredients:
- 4 cups fresh sliced strawberries
- 4 cups fresh blueberries
- 2 tablespoons honey
- 4 teaspoonos ground cinnamon
- 4 cups water
- 2 cups uncooked rolled oats
- 4 cups fat-free plain Greek Yogurt
Directions:
- In a medium bowl, gently stir together the strawberries, blueberries, honey, and cinnamon.
- In a medium saucepan, bring the water and oats to a boil over medium-high heat. Boil for five minutes, stirring occasionally.
- In each parfait glass, layer oatmeal, fruit mixture, yogurt, and fruit mixture. Enjoy immediately.
To save and share this recipe and view its nutrition facts, please download the PDF here.
Enjoy a Heart-Healthy Breakfast
With simple, nourishing ingredients like oats, berries, and heart-healthy dairy, these breakfast ideas make it easy to start your day with wellness in mind.
