Posted on Leave a comment

Healthy Heart Food

I’ve written nothing really to do with Covid-19.  I think Coronavirus is in the news enough, without bloggers jumping on the weekly covid update posts, but it’s also not something we tend to be able to ignore either.  For myself and my family, a lazy spell in the first lockdown, has moved towards a more proactive time for us in the Scottish Mum house.

I’d got lazy with cooking, so have gone back to basics this time around, with the sole intention of improving my own heart health.  I had stopped running when I fell and twisted both ankles in the first lockdown, and having to learn to run again wasn’t the easiest of things to do with two weak ankles.  I’m getting there, and I’m up to 30 minutes of uninterrupted slow running, but it’s been tough going.

Eating better again, is helping.  Here’s a short snapshot of ingredients I use frequently for heart health, with their main nutritional content.

Peppers   Each pepper, average
– Calories: 37kcal
– Carbohydrates: 7g
– Fiber: 5g
– Saturated Fat: 0.36g
– Unsaturated Fat: 0.084g
– Protein: 4g
– Sodium: 2.3mg
Avocado 100g
– Calories:  160kcal
– Carbohydrates:  9g
– Fiber: 7g
– Saturated Fat: 2.1g
– Unsaturated Fat: 11.8g
– Protein: 2g
– Sodium: 7mg
Salmon 100g
– Calories:  88kcal
– Carbohydrates:  0g
– Fiber: 0g
– Saturated Fat: 0.4g
– Unsaturated Fat: 0g
– Protein: 17g
– Sodium: 131mg
Broccoli 100g
– Calories:  34kcal
– Carbohydrates:  7g
– Fiber: 2.6g
– Fat: 0.4g
– Protein: 6g
– Sodium: 33mg
Cauliflower 100g (High in Potassium)
– Calories:  25kcal
– Carbohydrates:  5.3g
– Fiber: 2.5g
– Unsaturated Fat: 0.1g
– Protein: g
– Sodium: mg
Nuts 100g (Walnuts)
– Calories:  654kcal
– Carbohydrates:  13.7g
– Fiber: 6.7g
– Saturated Fat: 6.1g
– Unsaturated Fat: 56g
– Protein: 15g
– Sodium: 2mg
Tomatoes 100g
– Calories:  18kcal
– Carbohydrates:  3.9g
– Fiber: 1.2g
– Saturated Fat: 0g
– Unsaturated Fat: 0.1g
– Protein: 0.9g
– Sodium: 5mg
Garlic Clove
– Calories:  4kcal
– Carbohydrates:  0g
– Fiber: 0.1g
– Saturated Fat: 0g
– Unsaturated Fat: 0g
– Protein: 0.2g
– Sodium: 0.5mg
Potatoes 100g
– Calories:  58kcal
– Carbohydrates:  12.4g
– Fiber: 2.5g
– Fat 0.1 g
– Protein: 2.6g
– Sodium: 10mg
Sweet Potatoes 100g
– Calories:  90kcal
– Carbohydrates:  21g
– Fiber: 3.3g
– Fat: 0.2g
– Protein: 2g
– Sodium: 36mg
Butternut Squash 100g
– Calories:  41kcal
– Carbohydrates:  11g
– Fiber: 6.6g
– Fat: 0.2g
– Protein: 1g
– Sodium: 4mg
Celery 100g
– Calories:  16kcal
– Carbohydrates:  3g
– Fiber: 1.6g
– Fat: 0.2g
– Protein: 0.7g
– Sodium: 80mg
Carrots 100g
– Calories:  kcal
– Carbohydrates:  g
– Fiber: g
– Saturated Fat: g
– Unsaturated Fat: g
– Protein: g
– Sodium: mg
Turmeric 1tsp
– Calories:  4kcal
– Carbohydrates:  0.7g
– Fiber: 0.2g
– Fat: 0.1g
– Protein: 0.1g
– Sodium: 0.5mg
Ginger Root 1tsp
– Calories:  2kcal
– Carbohydrates:  0.4g
– Fiber: 0.1g
– Fat: 0g
– Protein: 0.1g
Soy Beans Cooked 100g
(High in Potassium)
– Calories:  112kcal
– Carbohydrates:  13.8g
– Fiber: 10g
– Fat: 2.5g
– Protein: 8.8g
– Sodium: 25mg
Okra 100g
– Calories:  33kcal
– Carbohydrates:  7.4g
– Fiber: 3.2g
– Fat: 0.2g
– Protein: 1.9g
– Sodium: 7mg
Medjool Dates  Each date – pitted
(high in potassium)
– Calories: 66kcal
– Carbohydrates: 18g
– Fiber: 1.6g
– Saturated Fat: 0g
– Unsaturated Fat: 0g
– Protein: 0.4g
– Sodium: 0.2mg

Leave a Reply

Your email address will not be published. Required fields are marked *