Nourish Your Heart
Let’s talk about the heart… It’s February after all 🙂
The heart is a fascinating organ!
Your beautiful human heart is about the size of a fist and is located slightly left of the center of your chest, between the lungs and behind the sternum (breastbone), primarily made up of cardiac muscle tissue, which is different from skeletal muscle tissue found in other parts of the body and it has its own electrical conduction system.
On an emotional level, your heart is not just a pump that keeps blood circulating throughout your body, but a space of a deeply symbolic and metaphorical significance. Commonly associated with love, affection, and romantic feelings. Expressions like "having a heart full of love" highlight the emotional depth associated with the heart.
The heart is also often seen as the center of compassion and empathy, representing the capacity to understand and connect with others on an emotional level.
Known as the seat of intuition, wisdom, and inner guidance, your heart holds space for your emotions, encompassing joy, sorrow, longing, and symbolizes unity and connection among people, emphasizing our shared humanity and the bonds that tie us together.Despite the potential for pain and heartache, the heart also symbolizes resilience and the capacity to heal. The heart's vital role in both physical health and emotional symbolism makes it a truly remarkable organ therefore taking care of your heart is essential for a long and healthy life.
Nourishing your heart with food involves consuming a diet rich in nutrients that support cardiovascular health and overall well-being. Here are some key dietary principles to help nourish your heart:
1.Focus on Whole Foods: Base your diet around whole, minimally processed foods such as fruits, vegetables, whole grains, legumes, nuts, seeds, and clean proteins. These foods are rich in vitamins, minerals, fiber, and antioxidants that support heart health.
2.Eat Plenty of Fruits and Vegetables: Aim to include a variety of colorful fruits and vegetables in your diet, as they are packed with heart-healthy nutrients like vitamins, minerals, and antioxidants. Berries, leafy greens, citrus fruits, and cruciferous vegetables are particularly beneficial.
3.Choose Healthy Fats: Opt for sources of healthy fats such as avocados, nuts, seeds and olive oil. These fats contain omega-3 fatty acids, which have been shown to reduce inflammation and lower the risk of heart disease.
4.Include Fiber-Rich Foods: Incorporate fiber-rich foods like whole grains, legumes, fruits, and vegetables into your meals. Fiber helps lower cholesterol levels, regulate blood sugar levels, and support digestive health, all of which are important for heart health.
5.Limit Saturated and Trans Fats: Minimize your intake of foods high in saturated and trans fats, such as red meat, processed meats, full-fat dairy products, fried foods, and commercially baked goods. These fats can raise cholesterol levels and increase the risk of heart disease.
6.Reduce Sodium Intake: Limit your consumption of high-sodium foods like processed foods, canned soups, salty snacks, and restaurant meals. Too much sodium can contribute to high blood pressure, which is a major risk factor for heart disease.
7.Stay Hydrated: Drink plenty of water throughout the day to stay hydrated. Proper hydration supports healthy blood flow and helps maintain optimal cardiovascular function.
8.Seek Balance: Strive for balance and moderation in your diet. Enjoy a variety of foods in appropriate portion sizes, and allow yourself the flexibility to indulge occasionally without guilt.
Incorporating a variety of these plant-based foods into your diet can help nourish your heart physically and emotionally, promoting overall health and well-being for years to come.
Last but not least, here’s a simple yet delicious and heartwarming recipe to support your heart, physically and emotionally.
Lentil and Vegetable Stew
Ingredients:
- 1 cup dried green or brown lentils, rinsed and drained
- 4 cups vegetable broth (homemade is best, but if you have to get packaged make sure to read the label and avoid those with very high sodium and unnecessary ingredients)
- 1 tablespoon olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 bell pepper, diced (any color)
- 1 zucchini, diced
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 can (14 oz) diced tomatoes (if you can use freshly cut tomatoes, I’ll vote for that)
- 2 cups spinach or kale, chopped
- Fresh parsley, chopped (for garnish)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the diced onion and garlic, and sauté until softened, about 5 minutes.
2. Add the diced carrots, celery, bell pepper, and zucchini to the pot. Cook for another 5 minutes, until the vegetables begin to soften.
3. Stir in the dried thyme, rosemary, paprika, salt, and pepper. Cook for another minute to toast the spices.
4. Add the lentils, vegetable broth, and diced tomatoes (with their juices) to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for about 25-30 minutes, or until the lentils are tender.
5. Stir in the chopped spinach or kale and cook for another 5 minutes, until the greens are wilted.
6. Taste and adjust seasoning if needed. If the stew is too thick, you can add more vegetable broth or water to reach your desired consistency.
7. Serve the lentil and vegetable stew hot, garnished with fresh parsley. You can enjoy it as is or with a slice of crusty bread for a heartwarming and satisfying meal.
This plant-based stew is not only delicious and nutritious but also incredibly comforting and perfect for warming you up on a chilly day. Enjoy!
If you’d like more support nourishing your body and building a strong and healthy foundation, email me directly: info@nousahsalimi.com
Much love,
Nousha