Category: Diet

Like most types of seafood, shrimp puts a wealth of health benefits on your plate. They are low in carbs, low in calories, and packed with protein along with more than 20 different vitamins and minerals. However, factors like preparation can decrease the nutritional value of this sumptuous shellfish. If you work hard to keep your diet healthy, here's what you should know about the healthiest ways to enjoy shrimp (and a few shrimp dishes that aren't so nutritious).

Farm-Raised vs. Wild-Caught Shrimp

If you pay attention to sustainability in seafood, you know it's important to understand exactly where your shrimp originates. Most shrimp sold in the United States was raised on a farm in another country and imported here for sale. While concerns exist about antibiotics in these farm-raised shrimp, the Food and Drug Administration prohibits the import of seafood treated with these medications. Although FDA testing eliminates most antibiotic-tainted shrimp, you may inadvertently consume some antibiotics if you buy this type of seafood. If you want to skirt the issue completely, opt for wild-caught shrimp over farmed varieties.

Signs of Poor Quality Seafood

Purchasing shrimp can be daunting if you don't usually buy and cook seafood at home. Start by visiting a reputable fish market or grocer. They should be able to provide information about where the shrimp came from and how it was handled along the way. Damaged or infected seafood can make you ill.

Shrimp should never have an ammonia odor or strong, fishy smell. These scents indicate that the seafood is past its prime and should not be consumed. A slight salty or sealike smell is expected. As for color, look for raw shrimp with light pink, tan, pale gray or translucent shells. Do not purchase shrimp with black discoloration. If you buy cooked shrimp, it should be slightly red or pink with a firm texture.

You can also look for signs that the seafood has been reviewed and quality checked. Read the label to see if the shrimp is sustainably farmed or certified by the Marine Stewardship Council.

The Cholesterol Question

If you have concerns about your cholesterol, you might be concerned about the relatively high level of dietary cholesterol in shrimp. The American Heart Association and the USDA both recommend no more than 300 mg of cholesterol daily for healthy adults. That's about the amount in 6 oz of shrimp or twice the ideal portion size.

As long as you aren't eating shrimp for every meal, the shellfish shouldn't affect your heart health. In fact, researchers also note that shrimp has heart-healthy omega-3 fatty acids and can raise the levels of beneficial (LDL) cholesterol in the blood. However, talk to your doctor before taking the plunge. He or she can provide information specific to your unique nutritional needs.

Nutritious Dishes

The healthiest shrimp dishes are grilled, baked, steamed or broiled. Adding shrimp to creamy sauces or deep-frying these crustaceans will negate many of the health benefits because of the high calorie and fat content of these preparations. Avoid sauteing or frying shrimp in oil, as doing so will add unhealthy trans fat to your plate. 

Adding salt can also decrease the nutritional value of your shrimp, especially if you follow a low-salt diet because of high blood pressure or another health concern. Instead, season your shrimp with garlic and fresh herbs. Lemon or lime juice adds lots of flavor without unwanted calories or salt. For best results, pair seafood with veggies or brown rice. While pasta is a popular pairing, processed carbohydrates have limited nutritional value.

If you've never eaten shrimp before, keep in mind that this shellfish is one of the most common allergens. Start slow when you consume shrimp for the first time and seek medical attention if you develop a skin rash, congestion or other allergic symptoms after dining.

Looking for great recipe ideas for hypertension? Here are three mouth-watering favorites. They’re easy to make and even easier to fall in love with:

1. Spinach and Shrimp Pasta

If you love Italian food, you’ll be happy to know this tangy spaghetti dish is low in salt but amazingly flavorful. The secret is to use fresh herbs, garlic and olive oil.

Ingredients:

• 1 pound uncooked frozen shrimp (peeled and deveined)
• 3 cups fresh baby spinach
• 1 can no-salt-added crushed tomatoes (28 ounces)
• 1 medium yellow onion, chopped
• 8 ounces whole-wheat spaghetti, uncooked
• 2 cloves garlic, crushed and minced
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• 1 1/2 teaspoons dried oregano
• 3/4 cup chopped fresh basil
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

Instructions:

Cook the spaghetti and toss with a drizzle of olive oil. Next, sauté onions, garlic and oregano. Add tomatoes and simmer for about 10 minutes. Then add balsamic vinegar and shrimp, cooking about 4 minutes. Finally, stir in fresh basil and spinach and cook 1–2 minutes.

Shrimp is a great low-calorie, high protein alternative to the beef in traditional spaghetti. This homemade sauce has much less salt and it’s rich in antioxidant superstars such as lycopene and carotenoids.

2. Tropical Jerk Chicken and Pineapple Slaw

Give your day some tropical flair with this spicy-sweet chicken and refreshing summertime slaw. You can adjust the heat by adding more or less jerk seasoning.

Ingredients:

• 4 skinless, boneless chicken breasts
• 2 cups red cabbage, shredded
• 1/2 fresh pineapple, peeled and cored
• 3 heads baby bok choy, sliced thinly
• 2 tablespoons cider vinegar
• 4 teaspoons brown sugar
• 2 teaspoons jerk seasoning
• 2 teaspoons flour

Instructions:

Combine cabbage, pineapple and bok choy in large bowl. Combine 2 teaspoons brown sugar and the cider vinegar. Drizzle over cabbage mixture and toss. Next, combine jerk seasoning, flour and 2 teaspoons brown sugar in a resealable plastic bag. Add chicken to coat.

Finally, cook chicken over medium heat for 8–12 minutes. Slice chicken breasts and serve next to pineapple slaw.

This recipe highlights how to cook without salt. The jerk seasoning takes its zing from cinnamon, garlic, nutmeg, thyme and chilies. With so much aromatic goodness, you don’t need salt to maximize flavor.

3. Chili-Lime Salmon With Roast Sweet Potatoes and Red Peppers

Hypertension-fighting cooking doesn’t have to be complicated. This irresistible salmon is a breeze. Even better, it can wow company any night of the week.

Ingredients:

• 1 pound sweet potatoes, cut into 1/2-inch chunks
• 2 medium red, yellow or green peppers, sliced
• 1 1/4 pounds salmon fillets
• 2 tablespoons olive oil
• 3/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon garlic powder or minced garlic
• 1 lime, zested

Instructions:

Place sweet potatoes on baking sheet and sprinkle with olive oil, salt and pepper. Let roast for 15 minutes. Combine cumin, chili powder, garlic, lime zest and 1/2 teaspoon salt. Add half of spice mixture to peppers and half as salmon rub. Remove pan from oven and add peppers. Roast another 5 minutes. Finally, add salmon to the pan, roasting for approximately 6 to 8 minutes, or until just cooked through.

Salmon and other fish rich in omega-3 fatty acids are among the best foods for hypertension. They can lower your blood pressure and triglycerides while providing plenty of vitamin D.

Check back soon for other tasty meal ideas! I’m going to put together my favorite heart-healthy breakfasts for you.

Limiting dietary salt can reduce high blood pressure and lower the risk for cardiac conditions like heart attack and stroke. However, it's not always as easy as putting the salt shaker on the top shelf and looking for low-sodium labels at the grocery store. These seven foods have an unexpected amount of salt, so reducing your intake of these sneaky items can also decrease your sodium intake.

White Bread

While bread might not taste salty, a single slice can have up to 230 mg of sodium. The Centers of Disease Control and Prevention recommend that adults consume no more than 2,300 mg of sodium a day, so a single sandwich could represent 20% of your total daily intake. For those of us who have hypertension and other chronic conditions, the American Heart Association recommends a maximum sodium intake of just 1,500 mg a day. If that describes you, one sandwich on white bread could be more than 30% of your ideal daily sodium limit, before you even consider the fillings.

Other types of bread are equal offenders. A bagel, for example, contains 500 mg of sodium, a third of your recommended daily amount.

Processed Meats

The University of Utah Health Department reports that processed meats represent the largest source of dietary sodium for most Americans. This category includes bacon, sausage and other breakfast meats as well as packaged lunch meats and deli meats. The CDC reports that 3 oz of packaged or deli turkey breast can have up to 1,050 mg of sodium, representing 70% of the daily limit for the adult at risk for heart attack or stroke.

Raisin Bran Cereal

While this breakfast cereal has a reputation as a classically healthy choice, it also has twice the sodium in a single serving as competitors like Special K, GoLean and Cheerios. If you prefer Raisin Bran and your doctor recommends a low-sodium diet, make sure to account for 350 mg of sodium in a single cup. Two cups of this cereal represents almost half your recommended daily intake of salt.

Pizza

Even if you don't add any salt, a single slice of pizza could exceed half your recommended daily sodium intake with up to 760 mg. That means if you eat two slices of pizza, you've already had too much salt for the day. As with most foods, frozen pizza tends to have less salt than the restaurant variety, but check the package so you know how much sodium is in each serving size.

Jarred Pasta Sauce

Although tomatoes are an excellent source of vitamins and nutrients, jarred marinara and pasta sauces could contain an unwanted dose of sodium. Some varieties contain up to 510 mg of salt in a single half-cup serving. If sauces are a staple for you, check the sodium content on the label before making an Italian-inspired feast.

Canned Soup

While low-sodium varieties of canned soup are available, some brands can have up to 940 mg of salt in a single serving. What's more, a can of soup often contains two servings, although many of us eat the entire package in one sitting. Doing so can result in a significant sodium increase, so read the label carefully before having Campbell's or another popular soup brand for lunch.

Boneless Chicken Breasts

Like Raisin Bran, boneless, skinless chicken breasts are seen as a quintessentially healthy food choice. However, it's important to keep an eye on the sodium content. Some brands inject a salty solution into the meat to make it moister and more flavorful, which can result in up to 330 mg of sodium in a 4 oz serving. Shop for organic varieties of chicken, which can be as low as 40 mg of sodium per serving.

The CDC reports that the average American consumes more than 3,400 mg of sodium each day. Lower these numbers by shopping smart and avoiding restaurant meals, which are usually very high in salt.

Preparing meals for your husband is one of the many ways you show how much you care. However, meal planning for two can be challenging, especially when you're trying to eat healthier. Fortunately, there are plenty of quick, easy, and healthy meals that you and your husband will absolutely adore.

1. Steak and Sweet Potato Fries

While it's definitely a palate pleaser for men, steak and fries doesn't exactly sound healthy. However, this recipe includes little tweaks that reduce fact content while also offering so much flavor. Ingredients include:

• 2 lean steak fillets

• 2 sweet potatoes

• Salt

• Pepper

• Paprika

• 1 teaspoon of dried herbs (choose your favorites)

• 1 teaspoon of olive oil

Season your steak fillets with the salt and pepper. Place them into a heated frying pan, cooking each side for about four minutes, depending on how done you prefer your steak.

For the sweet potatoes, cut them long and thin and fry in a pan containing boiling water for five minutes. After cooking, place your fries in a drainer and sprinkle them with olive oil. Take salt, pepper, paprika, and dried herbs mix to season your fries before spreading them out over a baking tray. For a crisp texture, cook your fries at 200C for approximately 40 minutes.

2. Slow Cooker Pork Fajitas

All slow cooker meals are amazingly easy without skimping on taste. To prepare, gather the following ingredients:

• 500 grams of lean pork escalopes (either the eye of the loin or a smaller piece of a filet)

• 500 milliliters of uncooked tomato puree

• 1 onion

• 2 teaspoons of paprika

• 1 teaspoon of dried chili flakes

• 1 teaspoon of fennel seeds

• Salt

• Pepper

• 2 tablespoons of Natvia (a low-carb sweetener)

• 2 tablespoons of Worcestershire sauce

• 8 tablespoons of balsamic vinegar

• Wholewheat fajitas

First, whip up your sauce. Take your onion and finely chop it before frying it in a pan on low heat. Take the tomato puree, sweetener, Worcestershire sauce, balsamic vinegar, and seasonings and add them to the pan. Simmer for a half hour.

Now, take your slow cooker and add your pork, pouring your simmering sauce mixture over it. Let the whole thing cook for at least eight hours on low before using forks to shred the pork. Replace in the slow cooker and cook for an additional three to four hours on high.

3. Chili Chorizo Nachos

You'd be hard-pressed to find a man on this earth that doesn't love nachos. Fortunately, this healthy nacho dish includes the following tasty ingredients:

• 4 ounces of Mexican chorizo

• 15-ounces (or 1 can) of unsalted pinto beans (make sure they're rinsed and drained)

• 1/2 ripe avocado

• 1 1/2 cups of tomatillos (be sure you remove the husks)

• 1 tablespoon of adobo sauce (derived from canned chipotle peppers)

• 2 ounces of shredded cheddar cheese

• 1 cup of pico de gallo

• 4 tablespoons of lime juice (fresh is best)

• 3/4 teaspoon of kosher salt

• 1 teaspoon of chili powder

• 1 teaspoon of ground cumin

• 1/2 cup of fresh cilantro leaves

• 2 tablespoons of minced cilantro

• 12 corn tortillas (slice into nacho-shaped wedges)

• Cooking spray

After cutting up your tortillas, place them in an oven set to 375°F on a cooking-sprayed baking tray. Also, lightly spray the nachos with your cooking spray before seasoning with 1/4 teaspoon of kosher salt. Bake for up to 14 minutes, or when golden brown.

Cook chorizo on medium-high in a nonstick skillet for about five minutes, or until brown. Next, combine beans, adobo sauce, cumin, chili powder, 1/4 teaspoon of kosher salt, and 2 tablespoons of lime juice in a food processor until the concoction is smooth. With your broiler preheated to high, pour the bean mix over your tortilla chips and top with the cooked chorizo and cheese. Cook until cheese is melted to perfection.

For the final step, take a 1/2 cup of cilantro, 1/4 teaspoon of kosher salt, tomatillos, avocado, and leftover lime juice and add it to the food processor, blending until smooth once again. Once complete, add it and the pico de gallo to your cooked nachos. Don't forget to sprinkle cilantro over the whole concoction at the end.

Restrict Calories

When you look at the average person's diet, you'll find most people eat too many saturated fats and too few vegetables. Additionally, many diets are also incredibly high in sodium aka salt. Consider this: a whopping 90% of Americans exceed their recommended daily allowance of salt. Sugar intake is also problematic when it comes to the average diet. While it's recommended that only 10% of your calories come from sugar, Americans consume 152 pounds of the stuff per year on average.

If you're like most people, you're totally aware of your diet failings. You just feel hopeless about being able to change them. The trick to eating better is to find crave-worthy meals that are actually good for you. And if these meals are easy to prepare, even better. Slaving over a hot stove all day preparing a meal is not most people's idea of fun, which is why slow cookers are so amazing!

Speaking of scouring, I've been on the hunt for the tastiest, the most delectable, the healthiest slower cooker recipes available. I absolutely love my slow cooker and I'm always on the lookout for different meals to make with it. These three stood out because of their comfort food qualities. However, their wholesome, nutritious ingredients mean you can enjoy a delicious dinner without the guilt. Enjoy!

1. Turkey Chili

Buffalo Chicken Ingredients:

• 1 1/2 lb. of ground turkey
• 1 chopped green pepper
• 1 finely chopped red onion
• 2 minced cloves of garlic
• 1 can of chopped tomatoes
• 1 can of black beans (be sure to rinse and drain)
• 1 can of kidney beans (same as above)
• 2 tbsp. of tomato paste
• 1 1/2 cups of chicken broth (low-sodium)
• 1 tbsp. of extra-virgin olive oil
• 1 tsp. of  ground cumin
• 1 tsp. of dried oregano
• 2 tsp. of chili powder
• Kosher salt
• black pepper (freshly ground is best)
• shredded cheddar
• thinly sliced green onions

For the best results, fry the ground turkey in a skillet on medium-high until brown before adding it and your other ingredients to the slow cooker. Set it on high and let your turkey chili simmer for four hours. Season with salt and pepper to your liking. Garnish with shredded cheddar and green onions.

2. Buffalo Chicken Lettuce Wraps

Buffalo Chicken Ingredients:

• 3 24 oz. boneless, skinless chicken breasts
• 1/2 diced onion
• 1 diced celery stalk
• 1 minced clove of garlic
• 16 oz. of fat-free chicken broth (low sodium)
• 1/2 cup of your favorite hot sauce

Lettuce Wrap Ingredients:

• 6 large leaves of your favorite type of lettuce
• 2 large stalks of celery (cut them into matchsticks)
• 1 1/2 cups of shredded carrots

Add chicken breasts, celery, onions, garlic, and fat-free broth to your slow cooker, making sure there is enough broth to completely cover the chicken. Set on high for about four hours before shredding the chicken and draining all but a 1/2 cup of your broth. Add in shredded chicken, remaining broth, and hot sauce and cook on high for another thirty minutes. Scoop chicken into cups and top with shredded carrots and celery matchsticks.

3. Eggplant Parm

Lettuce Wrap Ingredients:

• 2 large eggplants (slice them into half-inch sized coins)
• 2 eggs
• 1 cup of panko bread crumbs
• 2 cup of marinara
• 12 oz. of sliced mozzarella cheese
• 1/2 cup of grated Parmesan
• 1 tsp. of Italian seasoning
• Kosher salt
• Black pepper (ground)
• fresh basil

Lightly salt eggplant coins and let rest for at least 30 minutes. Combine garlic powder, panko bread crumbs, and Italian seasoning in one bowl while whisking your eggs in another.

Take about a third of your marinara and add it to the slower cooker.

Take your eggplant and dip it in the egg first, then the breadcrumbs.

Add to the slow cooker in an even layer, followed by another layer of marinara and your mozzarella. Add another layer of eggplant, then another layer of marinara and cheese, and cook on high for at least four hours.

Season with salt and pepper, with the Parmesan and basil added as the finishing touch.

Enjoy!