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This Month In Diet
  • For the Good of Your Heart!
    You know junk food like processed meat, fried foods, sodium, and added sugars are bad for your heart, but what should you eat instead to keep your heart beating strong? Read on to find out. Read >>
  • Another Cup of Joe
    If you’re one of the millions who can’t imagine life without a cup or three each day, here’s some good news. You can drink those cups knowing that the caffeine and antioxidants are doing your mind and body a favor. Read >>
  • The Powder of Protein
    Are you looking to build muscle, lose weight, or go vegetarian? Then you may have considered using a protein powder supplement. Before you try to figure out which to buy, you need to know how they’re used, whether they’re necessary, and if they come with any risks. Read >>
  • Leave the Cookies for Santa
    Holiday weight gain doesn’t have to be inevitable. Take advantage of these simple ways to stay fit and trim while still enjoying the season. Read >>
Health and Fitness News

For the Good of Your Heart!

For the Good of Your Heart!

With heart disease being the leading cause of death worldwide, protecting your heart from disease should be a top priority. While not smoking and getting regular exercise are essential, the foods you eat play a major role in the health of your heart. They will either improve or worsen heart disease risk factors such as blood pressure, cholesterol, triglycerides, and inflammation.

You know junk food like processed meat, fried foods, sodium, and added sugars are bad for your heart, but what should you eat instead to keep your heart beating strong? Read on to find out.

Let food be thy medicine, thy medicine shall be thy food. - Hippocrates

Nuts and Seeds

Nuts and seeds are high in nutrients, fiber, and healthy monounsaturated fats that are good for your heart. If you’re looking for a snack to fill you up and provide lasting energy, look no further than nuts and seeds. There are many varieties, and each offers its own combination of nutrition to benefit your heart. Need to lower your LDL cholesterol? Eat more almonds or walnuts. Looking to lower your blood pressure? Eat more flaxseeds. When choosing nuts and seeds, look for those without added sodium or sugar.

Extra-Virgin Olive Oil

You may be trained to think all fats are bad for you, but avoiding all fat will actually harm your heart. Olive oil is rich in monounsaturated fatty acids and antioxidants that work wonders for your circulatory system. Eating olive oil every day will help lower your “bad” LDL cholesterol and prevent damage to your artery walls. Substitute olive oil for your butter or margarine, make salad dressing using olive oil, and drizzle olive oil on sauteed or roasted vegetables.

Colorful Produce

The more color you have on your plate, the better. All fruits and vegetables are good for you, but there are a few that are especially beneficial for your heart. Leafy greens are rich in antioxidants, vitamin K, and dietary nitrates that lower your risk of heart disease. Berries are high in anthocyanins, antioxidants that reduce oxidative stress and inflammation that can lead to heart disease.

Avocados are extremely high in fiber and monounsaturated fats that lower cholesterol and potassium, which lowers blood pressure. Eat more tomatoes to get lycopene, a plant nutrient that fights inflammation and prevents excessive free radicals that contribute to heart disease.

Fatty Fish

Instead of red, processed, or cured meats for dinner, serve up fatty fish. Due to their high content of omega-3 fatty acids, salmon, tuna, mackerel, and trout are powerhouses when it comes to fending off heart disease. A diet that includes fatty fish helps prevent damage from inflammation and lowers lower blood pressure, triglycerides, and cholesterol. Don’t care for fish? Consider taking a fish oil supplement.

Dark Chocolate

Dark chocolate is a sweet treat filled with flavonoids, antioxidants that support a healthy cardiovascular system and lower the risk of heart disease. But be picky about what type of dark chocolate you eat. Look for quality dark chocolate that’s made of at least 70 percent cocoa. Since dark chocolate can also be high in added sugar and calories, eat it in moderation.


A diet that includes beans on a regular basis will help fend off heart disease. Take your pick from pinto, black, navy, great northern, or kidney. They’re all high in fiber and a resistant starch that helps lower cholesterol and triglycerides. Beans are also known for their ability to reduce blood pressure and inflammation. So eat up!

About Training with Mr. America
About my programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, increase their strength and flexibility, and achieve extreme cardiovascular fitness.

Even if you've never had success losing fat or gaining muscle before, my individually tailored program will work for you! Call now at (310) 772-5105 and find out how quickly you can get in the best shape of your life!

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