Balal anu

Beait
Bealthy
If you want to leain
moie visit:
http:www.ifanca.oig
"24.S% of ueaths
among Afiican
Ameiicans aie a iesult
fiom heait uisease."

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! Plgh blood pressure
! Plgh blood llpld level
! Plgh blood sugar level
! Cver normal welghL
! noL acLlve
! oor dleL
! Plgh SLress
! Smoker
! A famlly member has
Coronary PearL ulsease
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CPu ls Lhe mosL common hearL
dlsease. lL occurs when Lhe arLerles
LhaL rouLe blood Lo Lhe hearL narrow
causlng a decrease ln blood flow and
oxygen Lo Lhe hearL. Pavlng famlly
hlsLory of CPu puLs you more aL rlsk.
Beait Bealthy
Lifestyle
1. MalnLaln a healLhy welghL- 1hls
wlll help reduce your blood
pressure and blood llpld levels
2. lollow a healLhy dleL- Plgh ln
frulLs, veggles, lean proLeln and
flber and low ln sodlum and bad
faLs
3. Move more ofLen- AL leasL 30
mlnuLes each day
4. CulL Smoklng
Academy of nuLrlLlon and uleLeLlcs. (2012, 12).
PearL-healLhy cooklng Llps from Lhe academy.
8eLrleved
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naLlonal PearL, Lung and 8lood lnsLlLuLe (nlP).
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hLLp://www.nhlbl.nlh.gov/healLh/healLh-
Loplcs/Loplcs/hd/


Noioccan Spiceu Stuffeu Bell Peppeis
Beait Bealthy
Foous
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4 large bell peppers
1 cup of caullflower, chopped
4 Leaspoons exLra vlrgln ollve oll
1 onlon, flnely chopped (abouL x cup)
2 carroLs, peeled and flnely chopped
4 large garllc cloves, mlnced
1 Leaspoon chlll powder
x Leaspoon of each: ground clnnamon,
ground cumln, and ground cardamom
A plnch of each: ground cloves, ground
nuLmeg, cayenne pepper, salL, pepper
1 Leaspoon drled oregano, crumbled
1 Leaspoon drled mlnL, crumbled
x cup canned dlced LomaLoes wlLh [ulce
4 Lablespoons golden or dark ralslns
4 Lablespoons chopped daLes
!ulce of one lemon
1 cup cooked brown rlce
63-)'/3%,0;
reheaL oven Lo 400 l
ln a large pan, sLlr fry Lhe chopped onlon wlLh ollve
oll unLll golden and sofL
Add Lhe carroLs, caullflower, and garllc unLll carroLs
are sofL (may add waLer Lo prevenL burnlng)
Add Lhe chlll powder, ground clnnamon, ground
cumln, ground cloves, ground nuLmeg, cayenne
pepper, and ground cardamom Lo veggles (cook unLll
fragranL)
Add drled oregano, mlnL, canned LomaLoes, ralslns,
daLes, and lemon [ulce- mlx well
Add Lhe cooked rlce and season wlLh salL and pepper
Lo LasLe
CuL Lhe bell peppers ln half lengLhwlse, remove Lhe
seeds and rlbs from Lhe lnslde
SLuff Lhe rlce and veggle mlx lnLo Lhe halves
lace halves ln baklng dlsh and add [usL enough
waLer Lo cover Lhe boLLom and x lnch above Lhe
sldes of Lhe peppers
Cook 30 mlnuLes and serve
LaL a range of colorful fresh frulLs and veggles
lnclude more proLelns LhaL come from planLs, such as beans, legumes, nuLs and seeds
Alm for hearL healLhy faLs such as avocado and ollve oll
SLlr-fry or bake Palal cerLlfled lean meaLs wlLh a mlxLure of veggles and a low sodlum soy sauce
use olls LhaL provlde healLhy faLLy aclds, such as ollve or soybean oll
CpL for low-faL dalry producLs llke sklm or low-faL cheeses and mllk
1ry soymllk, rlce mllk or almond mllk lnsLead of cows mllk
Choose nuLs and seeds as snacks Lo geL more healLhy faLs LhaL proLecL your hearL
8eplace sodlum ln cooklng wlLh herbs, splces, peppers and lemon or llme [ulce Lo add flavor
use almond mllk or soy mllk Lo Lhlcken soups or sauces
LaL flsh, such as salmon, weekly