{"id":952,"date":"2013-02-12T11:18:31","date_gmt":"2013-02-12T11:18:31","guid":{"rendered":"https:\/\/121dietitian.co.uk\/?p=952"},"modified":"2023-02-25T13:30:44","modified_gmt":"2023-02-25T13:30:44","slug":"this-valentine%e2%80%99s-day-take-care-of-your-heart","status":"publish","type":"post","link":"https:\/\/121dietitian.com\/?p=952","title":{"rendered":"This valentine\u2019s day take care of your heart!"},"content":{"rendered":"

\"\"<\/a>Its national heart month and Valentine\u2019s day so what can you do to help your heart? You may be taking a medication to lower your cholesterol or perhaps wishing to avoid the risk. By following some key advice it might be possible to manage your cholesterol reducing the need for medication. If you have high cholesterol, it is of concern, because over time plaque build up can lead to a blockage resulting in a heart attack or stroke.<\/p>\n

Test results should be broken down as follows:<\/p>\n

\u2022 HDL – \u201cgood\u201d cholesterol. Aim to have a good level as HDL works to clean up your blood vessels.<\/p>\n

\u2022 LDL – \u201cbad\u201d cholesterol. Should be low. High levels can cause arterial plaque build up.<\/p>\n

\u2022 Triglycerides – You want this number to be low.<\/p>\n

Research has shown the following dietary changes to be effective in improving cholesterol levels . . .<\/p>\n

If your HDL cholesterol<\/strong> is too low you need to:<\/span><\/p>\n

\u2022 Exercise regularly, Eat monounsaturated fats and Omega-3\u2019s: olive oil, almonds, walnuts, fatty fish, avocado, and flaxseed, Maintain a healthy body weight, Incorporate colourful fruits and vegetables such as beets, plums, red cabbage, and red grapes, Quit smoking, Limit simple carbohydrates such as white flour, sugar, and fizzy drinks, choose wholegrain foods, fruits and vegetable, pulses.<\/p>\n

If your LDL cholesterol <\/strong>is too high<\/span>:<\/p>\n

\u2022 Limit your intake of saturated fats, Avoid hydrogenated oils (trans fat), Get adequate fibre from whole grains, legumes, fruits, and vegetables, Incorporate food high in antioxidants:\u00a0 rich colourful diet, Incorporate more healthy fats listed above.<\/p>\n

If your Triglycerides<\/strong> are too high<\/span>:<\/p>\n

\u2022 Limit simple carbohydrates as above, Eat oily fish, Limit alcohol.<\/p>\n

Unsure what to eat?\u00a0 A Dietitian can create a personalised plan to assist you further.<\/p>\n

Pancake Day<\/span><\/strong><\/p>\n

Of course at 121 Dietitian it hasn\u2019t skipped our notice that today also happens to be pancake day. In honour of the occasion we\u2019d also like to share with you an alternative pancake recipe!<\/p>\n

Apple & Cinnamon Batter Puddings.<\/span><\/strong><\/p>\n

55g\u00a0 plain wholemeal flour<\/p>\n

25g light soft brown sugar<\/p>\n

11\/2tsp ground cinnamon<\/p>\n

1 large egg<\/p>\n

125ml semi skimmed milk<\/p>\n

2 small apples<\/p>\n

2 tsp sunflower oil<\/p>\n

Prep time 15 mins\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Baking time 20 mins \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Serves 4<\/p>\n

    \n
  1. Set oven to 220\u25e6C and allow to preheat.\u00a0 Mix the flour, cinnamon & sugar in a bowl.<\/li>\n
  2. Make a well in the centre of the flour. Add the egg to the well with a little milk & whisk together with the flour. Gradually whisk in the remaining milk. Make sure to draw the flour in from the sides of the bowl to mix into a smooth batter.<\/li>\n
  3. Pour batter into a jug & set aside.<\/li>\n
  4. Peel core & cut the apples into 8 wedges. Add 1\/2tsp into each well of a Yorkshire oudding tin. Heat the tin in the oven for 2-3 mins. Remove the tin from the oven & place 4 apple wedges into each well ( be careful of hot oil splashes!)<\/li>\n
  5. Stir the batter again before pouring it evenly into the wells over the apple wedges.<\/li>\n
  6. Bake in the oven for around 20 mins or until the puddings are cooked, have risen and are nicely browned.<\/li>\n
  7. Remove puddings & serve immediately.<\/li>\n<\/ol>\n

    Information checked & correct on 16th May 2018.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

    Its national heart month and Valentine\u2019s day so what can you do to help your heart? You may be taking a medication to lower your cholesterol or perhaps wishing to avoid the risk. By following some key advice it might be possible to manage your cholesterol reducing the need for medication. If you have high cholesterol, it is of concern, because over time plaque build up can lead to a blockage resulting in a heart attack or stroke. Test results should be broken down as follows: \u2022 HDL – \u201cgood\u201d cholesterol. Aim to have a good level as HDL works to clean up your blood vessels. \u2022 LDL – \u201cbad\u201d cholesterol. Should be low. High levels can cause arterial plaque build up. \u2022 Triglycerides – You want this number to be low. Research has shown the following dietary changes to be effective in improving cholesterol levels . . . If your HDL cholesterol is too low you need to: \u2022 Exercise regularly, Eat monounsaturated fats and Omega-3\u2019s: olive oil, almonds, walnuts, fatty fish, avocado, and flaxseed, Maintain a healthy body weight, Incorporate colourful fruits and vegetables such as beets, plums, red cabbage, and red grapes, Quit smoking, Limit simple carbohydrates such as white flour, sugar, and fizzy drinks, choose wholegrain foods, fruits and vegetable, pulses. If your LDL cholesterol is too high: \u2022 Limit your intake of saturated fats, Avoid hydrogenated oils (trans fat), Get adequate fibre from whole grains, legumes, fruits, and vegetables, Incorporate food high in antioxidants:\u00a0 rich colourful diet, Incorporate more healthy fats listed above. If your Triglycerides are too high: \u2022 Limit simple carbohydrates as above, Eat oily fish, Limit alcohol. Unsure what to eat?\u00a0 A Dietitian can create a personalised plan to assist you further. Pancake Day Of course at 121 Dietitian it hasn\u2019t skipped our notice that today also happens to be pancake day. In honour of the occasion we\u2019d also like to share with you an alternative pancake recipe! Apple & Cinnamon Batter Puddings. 55g\u00a0 plain wholemeal flour 25g light soft brown sugar 11\/2tsp ground cinnamon 1 large egg 125ml semi skimmed milk 2 small apples 2 tsp sunflower oil Prep time 15 mins\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Baking time 20 mins \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Serves 4 Set oven to 220\u25e6C and allow to preheat.\u00a0 Mix the flour, cinnamon & sugar in a bowl. Make a well in the centre of the flour. Add the egg to the well with a little milk & whisk together with the flour. Gradually whisk in the remaining milk. Make sure to draw the flour in from the sides of the bowl to mix into a smooth batter. Pour batter into a jug & set aside. Peel core & cut the apples into 8 wedges. Add 1\/2tsp into each well of a Yorkshire oudding tin. Heat the tin in the oven for 2-3 mins. Remove the tin from the oven & place 4 apple wedges into each well ( be careful of hot oil splashes!) Stir the batter again before pouring it evenly into the wells over the apple wedges. Bake in the oven for around 20 mins or until the puddings are cooked, have risen and are nicely browned. Remove puddings & serve immediately. Information checked & correct on 16th May 2018.<\/p>\n","protected":false},"author":4,"featured_media":953,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[5,1,3],"tags":[72,66,67,20,68,70,69,71],"class_list":["post-952","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-news","category-recipes","tag-batter","tag-cholesterol","tag-hdl","tag-heart","tag-ldl","tag-pancake-day","tag-triglycerides","tag-valentines-day"],"yoast_head":"\nThis valentine\u2019s day take care of your heart! | 121 Dietitian<\/title>\n<meta name=\"description\" content=\"Its national heart month and Valentine\u2019s day so what can you do to help your heart?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/121dietitian.com\/?p=952\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"This valentine\u2019s day take care of your heart!\" \/>\n<meta property=\"og:description\" content=\"Its national heart month and Valentine\u2019s day so what can you do to help your heart?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/121dietitian.com\/?p=952\" \/>\n<meta property=\"og:site_name\" content=\"121 Dietitian\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/121dietitian\" \/>\n<meta property=\"article:published_time\" content=\"2013-02-12T11:18:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-02-25T13:30:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/121dietitian.com\/wp-content\/uploads\/2013\/02\/strawberry-valentine-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1920\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"121dietitian\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/121Dietitian\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"121dietitian\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/121dietitian.com\\\/?p=952#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/121dietitian.com\\\/?p=952\"},\"author\":{\"name\":\"121dietitian\",\"@id\":\"https:\\\/\\\/121dietitian.com\\\/#\\\/schema\\\/person\\\/f9000e0e6ec48cc10a3ffed1aae235f9\"},\"headline\":\"This valentine\u2019s day take care of your heart!\",\"datePublished\":\"2013-02-12T11:18:31+00:00\",\"dateModified\":\"2023-02-25T13:30:44+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/121dietitian.com\\\/?p=952\"},\"wordCount\":531,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/121dietitian.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/121dietitian.com\\\/?p=952#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/121dietitian.com\\\/wp-content\\\/uploads\\\/2013\\\/02\\\/strawberry-valentine-scaled.jpg\",\"keywords\":[\"Batter\",\"Cholesterol\",\"HDL\",\"heart\",\"LDL\",\"Pancake Day\",\"Triglycerides\",\"Valentines Day\"],\"articleSection\":[\"Blog\",\"News\",\"Recipes\"],\"inLanguage\":\"en-GB\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/121dietitian.com\\\/?p=952\",\"url\":\"https:\\\/\\\/121dietitian.com\\\/?p=952\",\"name\":\"This valentine\u2019s day take care of your heart! 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