Blueberries for Heart Health
go.ncsu.edu/readext?652104
en Español / em Português
El inglés es el idioma de control de esta página. En la medida en que haya algún conflicto entre la traducción al inglés y la traducción, el inglés prevalece.
Al hacer clic en el enlace de traducción se activa un servicio de traducción gratuito para convertir la página al español. Al igual que con cualquier traducción por Internet, la conversión no es sensible al contexto y puede que no traduzca el texto en su significado original. NC State Extension no garantiza la exactitud del texto traducido. Por favor, tenga en cuenta que algunas aplicaciones y/o servicios pueden no funcionar como se espera cuando se traducen.
Português
Inglês é o idioma de controle desta página. Na medida que haja algum conflito entre o texto original em Inglês e a tradução, o Inglês prevalece.
Ao clicar no link de tradução, um serviço gratuito de tradução será ativado para converter a página para o Português. Como em qualquer tradução pela internet, a conversão não é sensivel ao contexto e pode não ocorrer a tradução para o significado orginal. O serviço de Extensão da Carolina do Norte (NC State Extension) não garante a exatidão do texto traduzido. Por favor, observe que algumas funções ou serviços podem não funcionar como esperado após a tradução.
English
English is the controlling language of this page. To the extent there is any conflict between the English text and the translation, English controls.
Clicking on the translation link activates a free translation service to convert the page to Spanish. As with any Internet translation, the conversion is not context-sensitive and may not translate the text to its original meaning. NC State Extension does not guarantee the accuracy of the translated text. Please note that some applications and/or services may not function as expected when translated.
Collapse ▲
Heart disease is the leading cause of death for both men and women. Every year, 1 in 4 deaths are caused by heart disease.
The good news? Heart disease can often be prevented when people make healthy choices and manage their health conditions. Choosing healthy meal and snack options can help you avoid heart disease and its complications. By living a healthy lifestyle, you can help keep your blood pressure, cholesterol, and sugar normal and lower your risk for heart disease and heart attack.
Lifestyle Factors That Can Influence Heart Health
A healthy lifestyle includes the following:
- Eating a healthy diet.
- Maintaining a healthy weight.
- Getting enough physical activity.
- Not smoking or using other forms of tobacco.
- Limiting alcohol use.
The first step in choosing healthful meal and snack options that help you avoid heart disease and its complications is to eat plenty of fresh fruits and vegetables and fewer processed foods. Also eating foods low in saturated fats, trans fat, and cholesterol and high in fiber can help prevent high cholesterol. Limiting salt (sodium) in your diet also can lower your blood pressure. Limiting sugar in your diet can lower your blood sugar level to prevent or help control diabetes.
Blueberries for Heart Health
Many foods are beneficial in fighting heart disease: lots of fruits and vegetables, wild salmon, walnuts, whole grains (such as oatmeal), red wine, and green tea. Three foods that are helpful, (but may surprise you) are blueberries, dark chocolate and coffee.
Studies show that eating lots of berries can reduce several risk factors for heart disease. Berries are rich in antioxidants, which protect against the oxidative stress and inflammation that contributes to the development of heart disease.
Blueberries can be worked into your diet at any time of year. The following recipe offers a fresh and unique way to sprinkle some heart health benefits over your lunch or dinner. Baby spinach, peppery arugula, sour-sweet blueberries, crunchy pecans, briny feta, and a tangy lemon-balsamic vinaigrette match up in this vibrant dish. Pair it with grilled chicken, pork chops, or fish.
The blueberries are the stars here, after all, so select the best ones you can find. Look for ripe berries that have a dark blue color and a juicy “pop” when eaten. If you can’t find fresh berries, you can substitute frozen ones in a pinch. Simply thaw the blueberries under room temperature water, then pat dry with paper towels
Fresh Blueberry Salad
Ingredients
- 1 tablespoon fresh lemon juice
- 1 tablespoon balsamic vinegar
- 2 tablespoons extra-virgin olive oil
- 1/8 teaspoon kosher salt
- 1/8 teaspoon freshly ground black pepper
- 4 cups spinach and arugula salad mix
- 1 cup fresh blueberries (about 1/2 pint)
- 1/3 cup chopped toasted pecans
- 1/3 cup crumbled feta cheese
Directions
In a large bowl, whisk together lemon juice, balsamic, olive oil, salt, and pepper. Add spinach and arugula mix, blueberries, pecans, and feta cheese, tossing gently to combine.
Growing Your Own Blueberries
Your Cooperative Extension has a wealth of information on how to grow, maintain, and harvest blueberries. Please explore the following links or give us a call with specific questions.