Foods for a Healthier Heart
Foods for a Healthier Heart
Is your heart in tip-top shape? Maintaining a healthy diet and active lifestyle are key components to supporting a healthy heart. Heart disease is one of the most common causes of death in the United States and is responsible for nearly one-third of deaths worldwide. The foods you eat directly impact heart disease risk factors such as blood pressure, cholesterol, and inflammation. Therefore, you want to make sure you’re eating a diet rich in healthy fats, fruits, vegetables, and whole grains. I’ve compiled a list of foods you’ll want to incorporate into your diet to keep your heart happy and healthy.
1. Fatty Fish
Pop open that can of sardines and get your daily dose of omega-3s. The omega-3 fatty acids found in fish such as tuna and salmon, as well as olive oil, help reduce inflammation in the body. Fish is also a great source of protein with a low percentage of saturated fat. The American Heart Association (AHA) recommends eating a 3.5-ounce serving of fatty fish twice a week.
2. Whole Grains
Whole grains such as brown rice, oats, and quinoa are a great source of soluble fiber. Soluble fiber keeps fats from building up in the body which in turn prevents clogged arteries. Make sure you opt for whole grains instead of refined grains, such as white flour and bread, which don’t reap the same benefits.
3. Leafy Greens
Vegetables such as spinach, kale, and collard greens are rich in vitamin K and antioxidants which helps protect arteries and encourage proper blood clotting. Leafy greens are also low in calories but rich in vitamins and minerals to help moderate weight and blood pressure.
4. Berries
Blueberries, raspberries, blackberries, and strawberries are another excellent source of antioxidants. The antioxidants found in these fruits help prevent oxidative stress and inflammation in the body, making berries a guilt-free snack to satisfy a sweet tooth.
5. Nuts
Walnuts, almonds, pecans, hazelnuts, and pistachios are all nutrient-dense heart-healthy nuts. These nuts are full of fiber and protein which helps keep you fuller longer while also providing essential vitamins and minerals. Do try and stick to raw nuts instead of roasted nuts to avoid inflammatory oils.
Sources:
Link, R. (2018, March 5). 15 Incredibly Heart-Healthy Foods. Retrieved from https://www.healthline.com/nutrition/heart-healthy-foods
Railton, D. (2018, May 16). 16 top foods for a healthy heart. Retrieved from https://www.medicalnewstoday.com/articles/321820
Harvard Publishing. (2020, April). 5 foods to eat to help your heart. Retrieved from https://www.health.harvard.edu/heart-health/5-foods-to-eat-to-help-your-heart
Eighth Annual Senior Award Honorees Announced
On Friday, September 27, 2019, at 10:30 AM at The Arizona Biltmore Resort in Phoenix, Diana Gregory Outreach Services will introduce the 2019 Senior Award honorees. These awards honor individuals over 70 years of age whose leadership and commitment have significantly contributed to Arizona’s and the nation’s future.
Rev. Dr. Dosia Carlson
The Lifetime Achievement Awardee will be given to Rev. Dr. Dosia Carlson. Dr. Carlson is a composer, writer, pastor emeritus, and so much more. In 1981, Dr. Carlson founded the Beatitude Center for Developing Older Adult Resources (DOAR), now known as DUET, Partners in Health and Aging. DUET provides volunteer services for homebound adults, support groups for caregivers, guidance for grandparents raising grandchildren, and help for faith communities to establish health ministries.
Ronnie Lopez
The Treasure of Arizona Awardee will be given to Ronnie Lopez, an admired CEO, Chief of Staff to a former governor, and staunch steward for civil rights. Ronnie Lopez’s service to Arizona has encompassed all three realms: the political, the business, and civil rights. And his service has encompassed not only the local but also the state and national levels.
Roy Dawson
The Advocacy Awardee will be given to Roy Dawson. As a community volunteer, Roy’s extensive experience in community development, civil rights, family services, philanthropy, diversity leadership, and child advocacy qualify him as an Arizona activist!
Peter MacDonald Sr
Peter MacDonald Sr. will receive the Distinguished Veteran and Trailblazer Award. He is Navajo Code Talker, a former chairman of the Navajo Nation, and decorated veteran. Peter MacDonald Sr. is one of only 400 Native Americans who served as a Navajo Code Talker—the only military code in modern history that was never broken by the enemy. The Navajo Code Talkers and their 600 words were the secret weapons of World War II.
Miss Jean Veloz
The Outstanding Fitness Awardee, Miss Jean Veloz, 95 years young, is THE only surviving dancing star of the 1940s who still performs. Hollywood-Style Lindy icon, living legend from the LA dance scene of the 1940s to the present-day swing revival, and choreographer to the stars, Jean Phelps Veloz has never missed a step!
Ben Vereen
The Dick Gregory Humanitarian Award will be presented to Ben Vereen. He is a gifted dancer, singer, Tony Award winning actor – spokesperson. Few entertainers today are as accomplished as Ben Vereen. Whether on stage (theatre, admittedly, is his first love), in films, or on TV, Ben Vereen’s countless performances around the world showcase his timeless talent, versatility, and dedication.
Please join us as we honor these remarkable individuals. Table sponsorships range from $100-$10,000 and can be purchased online at www.dianagregory.com. All funds raised will support sustained outreach services for seniors. If you are unable to attend the event, please consider sponsoring a senior.
About Diana Gregory Outreach Services
The mission of Diana Gregory Outreach Services is to enrich lives through healthy eating. We do this by providing access to fresh produce to low-income seniors, veterans and vulnerable individuals in our community who are experiencing health disparities. Our impactful programs and services are focused on holistic health, nutrition, and fitness through on-site farmers’ markets and educational programs. Our purpose is simple: “We have a responsibility to ensure no senior and their families in our community go to bed hungry.”
Honoring Peter MacDonald Sr. at the Senior Awards
At the 8th Annual Senior Awards, Peter MacDonald Sr. will receive the Distinguished Veteran and Trailblazer Award. He is a Navajo Code Talker, a former chairman of the Navajo Nation, and decorated veteran. Peter MacDonald Sr. is one of only 400 Native Americans who served as a Navajo Code Talker—the only military code in modern history that was never broken by the enemy. The Navajo Code Talkers and their 600 words were the secret weapons of World War II.
Join us on Friday, September 27. All proceeds from the Senior Awards benefit senior outreach programs. For more information on tickets, Click here
About Diana Gregory Outreach Services
Founded in 2009, the mission of Diana Gregory Outreach Services is to enrich lives through healthy eating. We do this by providing access to fresh produce to low-income seniors, veterans and vulnerable individuals in our community who are experiencing health disparities. Our impactful programs and services are focused on holistic health, nutrition, and fitness through on-site farmers’ markets and educational programs. Our purpose is simple: “We have a responsibility to ensure no senior and their families in our community go to bed hungry.”
Learn more about Senior Awards Luncheon click here
Intergenerational Programs
At Diana Gregory Outreach Services, we offer more than carrots and kale and bananas and broccoli. We offer intergenerational programs where youth serve seniors. During the holidays, in collaboration with the Archer Ragsdale Arizona Chapter of the Tuskegee Airmen, Inc. area youth engaged in packing bags of fruits and vegetables for seniors, serving a holiday lunch, and singing Christmas carols. (Thanks to our presenting sponsor, Wellcare, for contributing the bags of fresh produce and to our volunteers for participating at Maryvale Parkway Terrace.)
And did you know that children who are involved in intergenerational mentoring programs benefit as well?
- 46 percent are less likely to begin using illegal drugs
- 27 percent are less likely to begin using alcohol
- 52 percent are less likely to skip school
They develop “skills, values, and a sense of empowerment, leadership, and citizenship … social networks, communication skills, problem-solving abilities, positive attitudes towards aging, a sense of purpose and community service . . . [and] good self-esteem.”
Indeed, that’s a lot more than carrots and kale!
Over 2,500 seniors throughout Maricopa county received bags of fresh fruits and vegetables during the Gift of Nutrition program in November and December. We thank Platinum sponsors – Southwest Airlines, Blue Cross Blue Shield of Arizona, AARP, APS and Carstens Family Funds.
Blue Cross Blue Shield of Arizona Sponsors Healthy Cooking Classes
Let’s tip our healthy chef’s hat to Blue Cross Blue Shield of Arizona! Their sponsorship of Gregory’s Fresh Market Healthy Cooking Classes and Nutrition Education Programs has made healthier the lives of 915 seniors. These seniors participated in 26 classes in independent locations across the Greater Phoenix valley.
BCBSAZ has turned the vision of Gregory’s Fresh Market into reality: transforming and enriching communities by delivering a mobile, healthy lifestyles service program. Valuable lessons were not only positively received by the attendees through our on-site farmer’s markets, nutrition education, and fitness stops but also put into action, resulting in seniors’
- realizing that consumption of fast food is linked to lower diet quality and obesity in seniors
- ability to prepare quick and simple meals at home
- achieving a reduction in consumption of saturated fats
- minimizing inflammation and dehydration
On behalf of the team at Gregory’s Fresh Market, we send heartfelt thanks for assisting us in fulfilling Diana Gregory Outreach Services fundamental mission: to ensure no senior and their families in our community go to bed hungry.”
As for those 915 new, healthy chefs, this sample testimonial, one of many we received from seniors as an outcome of the Healthy Cooking Classes, sums it up: “On behalf of the seniors at Tolleson Senior Center, we thank Blue Cross Blue Shield of Arizona for sponsoring classes that show seniors how to cook healthy meals with fresh fruits and vegetables.” (Ann at Tolleson Senior Center).