Recipes for Lowering Your Cholesterol

Cutting board covered in veggies
Image Source: Katie Smith/Unsplash

Are you looking to lower your cholesterol? A healthy diet is a great way to get started. From a dietary standpoint, the best way to lower your cholesterol is reduce saturated fat and trans-fat. The American Heart Association recommends limiting saturated fat to 5 to 6 percent of daily calories and minimizing the amount of trans fat you eat.1 You’ll typically see these types of fats in fried food, red meat and products made with whole milk. If you’re ready to start eating healthy, meal-planning can help keep you from falling into old temptations. Here are a few tips and recipes to get you motivated!

What Should You Look for in a Healthy Diet?

  • Fruits and Vegetables
  • Whole Grains
  • Poultry
  • Fish
  • Nuts

Our Favorite Recipes:

Banana Mini-Muffins

Oven-Baked Salmon

Slow Cooker French Onion Soup

Crispy Parmesan Chickpeas

Have any Questions for us?

Contact the Tria Health Help Desk at 1.888.799.8742

 

Sources:

  1. https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia

 

How to Reduce High Blood Pressure

Healthy Salad
Image Source: Anna Pelzer/Unsplash

High blood pressure is when your blood pressure, the force of blood flowing through your blood vessels, is consistently too high.1 People with high blood pressure typically exhibit no symptoms. If the condition is left untreated, the damage left on your circulatory system can significantly impact your chances of having a heart attack, stroke, or other heart threats. While there are risk factors you can’t control, there are many steps you can take to help prevent and manage high blood pressure.

Eat a Well-Balanced Diet2

A well-balanced diet is an essential tool in managing your blood pressure. It’s important to limit your sodium intake along with saturated/trans fats, red meat and sweets. It’s also important to limit your alcohol intake. With a healthy diet of fruits, veggies and whole grains, you can reduce your blood pressure and maintain a healthy weight. Click here to find a list of healthy, high blood pressure friendly recipes.

Get Moving

Physical activity has a lot of positive health benefits. Not only will it help manage your high blood pressure, but it will also help strengthen your heart and assist in maintaining a healthy weight. If you want to start exercising, there’s no need to immediately begin running marathons. Start out where you’re comfortable, any amount of exercise is better than none. Try mixing it up by taking different classes, this will help you stay interested and build the habit.

Take your Medications Properly

Lifestyle changes are not the only solutions to high blood pressure, there are many medication options that can assist you in improving your health. It’s very important to follow your doctor’s recommendations and taking your medications as prescribed.

Have any Medication Questions?

Reach out to the Tria Health Help Desk: 1.888.799.8742

 

Sources:

  1. https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure
  2. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-blood-pressure-with-a-heart-healthy-diet

Looking for healthy recipes? Try our favorite kale pesto

We all know kale is healthy – the dark leafy green is rich in vitamins, nutrients and antioxidants – and we should probably eat more of it. This kale pesto recipe is as easy as it is healthy. We tried it tossed with pasta and as a sauce on our favorite homemade pizza, and we imagine it would be delicious on just about anything.

Kale Pesto

Prep Time: 10 minutes
Yield: 1 1/2 cups

Ingredients:

  • 4 cups kale (chopped)
  • 6 cloves garlic (crushed)
  • 1/4 cup cashews
  • 1/4 tsp black pepper
  • 1/2 tsp salt
  • 1/2 cup olive oil
  • 1/4 cup water
  • 1/4 cup parmesan

Instructions:

  1. Add the kale, garlic and cashews to a blender or food processor.
  2. Blend for 30 seconds.
  3. Add the salt, pepper, olive oil and water.
  4. Blend until all ingredients have been incorporated (30-60 seconds).
  5. Add the parmesan cheese and pulse for 5-10 seconds.
  6. Serve with pizza, pasta or your favorite dish.

Pesto Stitch

 

 

 

(Thanks to Tria Health Software Developer Jennifer Motush for sharing her recipe.)