Protect your Heart with a Nutrient Dense Diet

by Nutrition


Did you know that eating a nutrient dense diet can strengthen your heart? Combining adequate amounts of physical activity and a whole foods diet can help lower cholesterol levels, improve blood pressure, lower LDL levels, decrease triglycerides as well as lower your chances of having a stroke or heart attack. 


Try incorporating healthy fats and eliminating bad fats. Small amounts of raw nuts, seeds, and avocados are your best choices. It is best to avoid processed oils! 


Nutrients like potassium and folate have been shown to help lower blood pressure and improve blood circulation.


Some options to choose from are bananas, broccoli, potatoes, kiwis, oranges, squash, been greens, and prunes.


Fruit and veggies rich in folate include beans, peas, mustard greens, spinach, broccoli, asparagus, and oranges. Whole grains like rice, quinoa, and oats are an excellent heart healthy option as well!






Butter Beans & Greens

Recipe from Andrea Bemis’ new cookbook: Dishing up the Dirt


  • 3 tablespoons organic olive oil 

  • ⅛ teaspoon crushed red-pepper flakes

  • 1 (15-ounce) can butter beans, rinsed, drained, and patted dry

  • 2 cloves of garlic, roughly chopped

  • 1½ cups kale, tough stems discarded, torn into bite-size pieces

  • fine sea salt and freshly ground black pepper

  • 1 tablespoon fresh lemon juice


1. Heat the oil in a large skillet over medium. Add the crushed red-pepper flakes and cook for about 30 seconds, stirring often. Add the beans in a single layer, being careful not to overcrowd the pan, and cook until they are lightly browned on the undersides, 4 to 5 minutes.

2. Flip the beans and cook for an additional 4 to 5 minutes. Stir in the garlic, kale, and salt and pepper to taste. Continue to cook until the kale begins to wilt, about 2 minutes. Mix in the lemon juice and cook for 1 minute longer, stirring until everything is evenly coated.




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