The Importance of Maintaining a Healthy Weight for Your Heart

Your heart health is one of the most important aspects of your overall health. Maintaining a healthy weight is one way to keep your heart healthy.

VNI JAIN, MD, family medicine doctor with Adventist

AMedical Group and medical director at CoreLife, a leader in weight management and nutritional counseling, said, “The main job of your heart is to pump blood throughout your body and the unhealthier you are, the harder your heart must work.”

A healthy weight doesn’t mean you have to be thin, but that you have the right body mass index (BMI) for your height and weight. Having a healthy BMI helps to decrease your risk for heart disease.

Making small changes, such as taking more steps every day and avoiding sugary drinks, can have a positive impact on your heart health. Here are some other tips for maintaining a healthy weight:

Exercise at least five times a week

Eat five to nine

servings of fruits and

vegetables per day Drink plenty

of water

Watch your

portion sizes

HEALTHY TIP

Make an extra batch of sauce and freeze it for other recipes.

If you’re ready to make a change, but don’t know where to begin, CoreLife centers can help. They provide team support while you work towards your health goals.

“CoreLife focuses on helping you make a lifestyle change,” Dr. Jain said. “We don’t focus on the number on the scale. We work to incorporate changes in your life by examining your behaviors, incorporating exercise and helping you make better nutritional choices.”

For more information about CoreLife, visit AHCYou.com/SP21CoreLife.

EATING WELL FOR YOUR HEART

Need some heart-healthy recipe inspiration? Here is an easy dinner idea that tastes good and is good for you!

BAKED CHICKEN PARMESAN WITH SPAGHETTI SQUASH

For the chicken:

¾ cup whole-wheat panko or almond meal 3 tablespoon grated Parmesan cheese 2 eggs 4 large chicken breasts, cut in half lengthwise (about 8 ounces per breast) 8 slices low-fat provolone cheese

For the spaghetti squash:

1 large spaghetti squash Olive oil Salt and pepper

For the sauce:

2 tablespoons olive oil 2-3 garlic cloves, minced 2 green peppers, roughly chopped 2 carrots, shredded 1 can tomato paste 2 28-ounce cans crushed tomatoes 4 teaspoons Italian seasoning Salt and pepper to taste

1. Add olive oil, garlic, green peppers, carrots, tomato paste, crushed tomatoes, salt, pepper and Italian seasoning to a large sauté pan.

Cook until peppers are soft. 2. Blend cooked sauce until smooth using a traditional or immersion blender. Use caution, as the heated sauce will let off steam and expand in blender. 3. While sauce is cooking, use a knife or fork to poke holes in whole spaghetti squash. Then, microwave for 3-5 minutes to soften. 4. Cut spaghetti squash lengthwise in half and place on baking sheet.

Drizzle with olive oil and a little salt and pepper. Bake at 400 degrees

Fahrenheit for 40 minutes until slightly browned. Remove from oven and turn temperature down to 350 degrees Fahrenheit. 5. Mix breadcrumbs and Parmesan cheese in shallow bowl or plate.

Scramble raw eggs in another shallow bowl. 6. Coat each side of cut chicken breast with egg and follow immediately with breadcrumb/cheese mixture. Repeat with remaining chicken breasts. 7. Line a baking sheet with aluminum foil. Spread prepared chicken breasts out on sheet and bake at 350 degrees Fahrenheit for 15 minutes. Remove, top with a spoonful of sauce and one slice of low-fat provolone cheese and continue baking until internal temperature reads 165 degrees Fahrenheit. 8. While chicken is cooking, use a fork to separate baked spaghetti squash into “noodles.” 9. To serve, spoon noodles onto plate, top with sauce and baked chicken breast. Add fresh basil for extra flavor.

Source: Michelle Guarnieri, registered dietitian with CoreLife.

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