Samantha Chabior, RD

The Ultimate Heart Healthy Grocery Guide For Beginners

/ Meal Planning /
Heart healthy grocery guide

What you keep in your pantry can either make or break your diet. If you’re just starting out on your heart healthy eating journey, it can feel overwhelming to know which foods to keep stocked in your pantry to make delicious and nutritious meals. This Ultimate Heart Healthy Grocery Guide will help you stock your kitchen with staples to make healthy meals to manage cholesterol, blood pressure, and blood sugar levels in a stress free way. It’ll ensure you always have nutritious foods to make a variety of meals that are delicious and good for your heart.

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Best Ways to Add Flavour Without Using Salt

/ Diet Tips /
spices

If you’re not used to cooking without salt then being told to follow a no salt diet may sound like you’re being condemned to a boring, tasteless diet devoid of any enjoyment forever. But the good news is, many people have successfully cut down their sodium intake and still enjoy their food! Use these tricks to successfully cut down on your sodium without getting fed up!

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Simple Low Fat Greek Yogurt Ranch Dressing

/ Recipes /
greek yogurt ranch dressing that is low in fat

This is the simplest heart healthy Greek yogurt ranch dressing recipe! If you love a nice creamy bottled dressing, then this is a great low saturated fat alternative. With just a few simple ingredients you’ll have a delicious homemade dressing in under 5 minutes that is perfect for salads, dips, and spreads for sandwiches and wraps! No food processor or other equipment required. Just some basic spices and Greek yogurt!

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How to cut your salt intake in half with these simple food swaps

/ Diet Tips /
table salt raises blood pressure

Have you thought to yourself “I don’t cook with salt, so my diet is low in sodium”? Well, you might be surprised to find out that 75% of the sodium in our diet comes from processed and⁠ restaurant foods, not salt added that’s added at the table. If you’re concerned about limiting sodium in your diet, or struggling to manage your blood pressure then this article is for you!

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10 Lazy Ways To Make Healthy Meals Using Pre-Made, Frozen & Canned Foods

/ Diet Tips, Meal Planning /
chopped fruit

Hate cooking? In a time crunch, but want to make something a little healthier using ready to go ingredients? This article is for those of you who don’t feel confident in the kitchen, want ideas on how to make healthier meals using frozen or canned ingredients, and want easy time-saving meal ideas using either no-cook or minimal food prep methods.

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Super Creamy Healthier Holiday Eggnog (Egg Free)

/ Recipes /
holiday eggnog healthy

This festive staple gets a heart healthy makeover! This eggless nog is super rich and creamy, with a lovely balance of sweetness and spice. Even diehard eggnog lovers will be shocked at how delicious and similar the flavour and consistency is. You wouldn’t even know it’s got a fraction of the sugar, saturated fat, and sodium compared to the classic store bought carton of eggnog – plus it’s great for anyone with an egg allergy!

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Simple Mediterranean Bean And Kale Soup Recipe

/ Recipes /
mixed bean soup

I love one pot dinners, especially ones that are as delicious as this Mediterranean mixed bean soup with kale! This is such a versatile dinner recipe and can be adapted to meet so many taste preferences and dietary needs. It’s rich in soluble fibre, which can help with lowering LDL cholesterol levels (the “lousy” cholesterol), and filled with nourishing plant proteins. It’s also lower in sodium, so it’s great for those trying to manage their blood pressure and limit salt in their diet.

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