We’ve entered Heart Health Month, a nationally recognized awareness initiative that highlights the importance of lifestyle changes and education around understanding heart disease risk factors. While many heart conditions are largely preventable, heart disease remains the leading cause of death in the United States for both men and women. The heart gives our body its rhythm and fuels every part of us. By giving it the same love in  fueling this vital organ with healthy choices, it protects and preserves our ability to live fully and stay active.

According to HeartTruth.gov, improving the way we eat is one powerful step toward reducing heart disease risk. Being mindful of what and how much we put on our plates helps build a balanced eating pattern and a healthier relationship with food, which can support lower blood pressure and improved cholesterol levels.

Americans often over consume snack foods high in refined grains, sodium, saturated fat, and added sugars. Healthier snack options include fruits, vegetables, nuts, and seeds. Nuts are considered heart-healthy because they contain beneficial mono- and polyunsaturated fats, plant protein, fiber, omega-3 fatty acids, antioxidants, and essential vitamins and minerals. Aim to include a variety such as almonds, cashews, walnuts, hazelnuts, pistachios, and pecans throughout the week. Because nuts are calorie-dense, a recommended serving is one small handful (about one ounce) or two tablespoons of nut butter, 4–6 times per week. When choosing products, be a vigilant nutrition facts reader and look for low- or no-sodium options and nut butters without added oils or sugars.

Nuts are a versatile addition to a heart-healthy eating pattern. They add a satisfying crunch to whole-grain dishes and salads, and pair well with fruits, vegetables, or dairy to create a balanced, satisfying snack that helps prevent overeating. To add a burst of flavor to the snack, try selecting raw products and seasoning them at home to lower added sodium and sugar content.

Chili Rosemary Walnuts 

Ingredients

• 1 tablespoon Extra Virgin Olive Oil

• ½  pound (approximately 2 cups) Walnuts

• 3 (3-inch) sprigs of Fresh Rosemary, leaves removed and chopped (use 1 tablespoon dried if you don’t have fresh)

• 1 teaspoon Crushed Chili Flakes (use more or less depending on your desired level of heat)

• ½ teaspoon Salt (optional)

Directions

• Use a large skillet over medium heat. Heat the oil and add the walnuts. Stir to coat the walnuts.

• Add the rosemary leaves, crushed chili flakes, and salt. Toss to coat the walnuts.

• Cook over medium heat, stirring almost constantly for 15 minutes. Do not allow the walnuts to get too brown.

• Let cool and store them in an airtight container.

*Mediterranean recipe from medinsteadofmeds.com

N.C. Cooperative Extension’s goal is to provide the residents of the community with research-based knowledge. For more information on nutrition, health, food preservation, and food safety in Lee County please contact the Family and Consumer Sciences Agent, Ashley Szilvay at 919-775-5624.