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October 08, 2018

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Kinohimitsu Superfood+: Avocado Creamy Pasta Recipe For A Low Cholesterol Diet

Get your comfort food fix while staying on track with your heart health! You won’t find cream-based pasta dishes up high on a doctor’s list of low cholesterol diet approved foods, thanks to the saturated fat-laden sauces. For a heart-healthy twist, we collaborated with the National Heart Institute to put a little spin on the traditional cream pasta sauce.

Traditionally, alfredo sauces are made with cream which is richer than milk and gives a satisfying lusciousness to the dish. To mimic the creaminess, our recipe uses avocados which are an amazing source of healthy monounsaturated fats, making it suitable for those with high cholesterol and blood pressure levels.

Studies have found that avocados can help improve HDL cholesterol, the good cholesterol that keeps bad LDL cholesterol at bay, reducing your risk of heart diseases!

Ingredients (makes 5 servings):

  • 1.5 litre water, 200g dry spaghetti

Avocado sauce:

  • 2 large avocado (cut half, remove the pit,peeled)
  • 5 cloves garlic,
  • 1 cup basil leaves,
  • 3 tbsp lemon juice
  • 3 scoops Kinohimitsu Superfood+
  • 150ml water
  • 2 tsp salt
  • 1 tsp black pepper
  • 3 tbsp olive oil (or any other vegetable oil)
  1. Boil water, cook spaghetti according to package instructions until al dente.
  2. Put all avocado sauce ingredients except olive oil in the food processor and blend until fine.
  3. Heat olive oil in a frying pan and sauté the paste until fragrant.
  4. In a large bowl, combine spaghetti and avocado sauce.

Recipe notes:

This recipe makes the basic pasta and sauce. For a complete meal, add protein and a couple of servings of vegetables. We love heart-healthy fatty fishes like salmon, mackerel and codfish for a boost of natural omega-3 fatty acids.

For even more health benefits, our nutritionists recommend choosing wholemeal pasta options.

Wholemeal pasta contains more nutrients as well as soluble fiber, they’re part of a group of foods that lower cholesterol fast! In your body, soluble fibers bind and flush out cholesterol before they become a problem! For the same effect, add more fruits and vegetables into your diet to really lower your risks of heart disease.

October 08, 2018

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Kinohimitsu Superfood+: Heart-healthy Superfood+ Cheesecake

Dessert, the ultimate comfort food. For some, there’s nothing that a slice of cake won’t fix. So for a heart-healthy dessert , we collaborated with the National Heart Institute to put a little Superfood+ spin on it.

Being loaded with saturated fat and all, cheese is seen as a danger to your heart health and cholesterol levels. However, latest research has suggested that eating about 40g of cheese a day could help reduce the risk of heart disease and stroke! 

Our version of the cheesecake veers from the norm, being low in trans fat (a big deal for baked goods!). While still an indulgence, our recipe features a better nutritional profile. Superfood+ adds essential vitamins, minerals and soluble fibre for a dessert that’s friendly to both your heart and cholesterol levels!

Ingredients (Makes 12 slices)

Biscuit Base:

  • 1⁄2 cup Kinomitsu Superfood+
  • 1 1⁄2 cups Digestive biscuit crumbs
  • 1⁄3 cup brown sugar
  • 1⁄3 cup melted butter
  • Cake Filling:
  • 225g cream cheese
  • 2 tsp lemon juice
  • 1 cup heavy whipping cream
  • Optional Toppings: fresh blueberries, fresh strawberries

Steps:

  1. Combine digestive biscuit crumbs, brown sugar and Kinohimitsu Superfood+. Add melted butter and mix well.

  1. Press into the bottom of an 8X10 inch springform pan, chill until firm.

  2. Whip together cream cheese and lemon juice until soft and creamy. 

  3. Add whipping cream and beat with an electric mixer until mixture thickens up.

  4. Add in sugar, continue to beat until stiff.

  5. Pour into chilled crust, chill several hours or overnight. (pic 6-9)

Love your heart with these simple tips from our nutritionists!:

Fiber up: Ideally, a low cholesterol diet is one that’ll help your heart the most. To prevent heart attacks and the like, experts recommend that you get at least 20 - 35 grams of fiber a day. Fruits and vegetables along with whole grains are amazing foods that lower cholesterol fast. They help to lower the risk of heart disease with soluble fiber that binds cholesterol and flushes it out of the digestive system before it can wreak havoc on your body.

Oils matter: The oils that you use can play a part in preventing heart diseases as well! Using vegetable oils such as olive oil when cooking can help to lower the levels of bad LDL cholesterol.

Avoid Trans Fats: Found in many foods including your favourite baked goods like cakes, biscuits and cookies. Trans fats have been shown to raise blood pressure and increase the risk of heart attacks and strokes.

Meats matter: Your choices of protein can break or make your cholesterol levels. People with high cholesterol should avoid red meats and fatty cuts.

Try fishes instead! Fatty fishes like salmon and mackerel are rich in omega-3 fatty acids, that can help raise levels of good cholesterol (HDL cholesterol).

 

 

October 05, 2018

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September 25, 2018

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Kinohimitsu Superfood+: Heart-healthy, Greek-Inspired Chicken Skewers with Yoghurt Sauce

Eat your way to a happier heart with this heart-healthy recipe inspired by the Greek Isles! Full of flavour yet uncompromising on nutrition, this recipe was developed together with the National Heart Institute for the Superfood Cookbook.  Following the principles of the Mediterranean way of eating, our recipe is suitable for those on a low cholesterol diet or those who are looking to lower their risk of heart diseases.

Ingredients (makes 5 servings):

  • 400g chicken meat, we recommend lean cuts like chicken breast, cut into cubes
  • 1 tbsp olive oil (can be substituted for other heart-healthy vegetable oils like avocado, flaxseed or sesame oil)
  • 1 tbsp honey
  • ½ garlic blended
  • ¼ tsp salt
  • ¼ tsp pepper
  • ½ tbsp chilli powder
  • ½ red and green capsicum, cut into 1-inch squares

Dipping Sauce:

  • 1 cup low-fat plain yoghurt
  • 1 tbsp olive oil
  • 2 scoops of Kinohimitsu Superfood+
  • ¼ tsp salt
  • ¼ tsp pepper
  • 2 tbsp chopped spring onion
  • 1 juiced lime

Steps:

  1. Whisk oil, honey, garlic, salt, pepper and chilli powder in a bowl until combined.
  2. Pour it over the chicken and mix well, marinate it for at least 2 hours in the fridge.
  3. Skewer 5 chicken cubes, alternating each cube with capsicum pieces 
  4. Heat the oven and grill the chicken for 4-5 minutes,
  5. To make the sauce, whisk ingredients together until well incorporated.
  6. Serve chicken with Superfood Yoghurt Sauce

Eat your way to better heart health with these simple tips:

Fiber up: To prevent heart attacks and the like, experts recommend that you get at least 20 - 35 grams of fiber a day. Fruits and vegetables along with whole grains are amazing foods that lower cholesterol fast. They help to lower the risk of heart disease with soluble fiber that binds cholesterol and flushes it out of the digestive system before it can wreak havoc on your body.

Oils matter: The oils that you use can play a part in preventing heart diseases as well! Using vegetable oils such as olive oil when cooking can help to lower the levels of bad LDL cholesterol.

Avoid Trans Fats: Found in many foods including your favourite baked goods like cakes, biscuits and cookies. Trans fats have been shown to raise blood pressure and increase the risk of heart attacks and strokes.

Eat more fish: Rich in omega-3 fatty acids, fatty fish such as salmon and mackerel can help raise levels of good cholesterol (HDL cholesterol).

Recipe printable down below:

 

September 21, 2018

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What A Heart Attack Feels Like For A Woman

Not all hearts are made the same. Most women don’t even know that they’re having a heart attack when it happens! Here's what a heart attack feels like to a woman. 

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September 06, 2018

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The Hard Truths Of Heart Health

This World Heart Awareness month, take some time to learn about the hard truths behind heart health to keep yourself in tip-top shape.

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September 05, 2018

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Love holidays? Here's how a vacation helps your heart

When was the last time you took a break from work? If you can’t remember the last time you went on a vacation, it’s a huge sign that you need a vacation. According to science, you may be doing good to more than just your mental health by going on a holiday!

The New York Times reported that taking a break ever so often can mitigate the risks caused by workplace stress. In fact, going on vacation every two years compared to every six would actually reduce the risk of coronary heart disease or heart attacks!

Here’s what happens to your body when you take a break:

You improve your heart health

Numerous studies have highlighted the benefits of a vacation on your cardiovascular health. A 9-year study that followed 12,000 men who had a high risk for coronary heart disease found that frequent annual vacations resulted in a reduced mortality rate from not just heart disease, but any cause.

The Framingham Heart Study - the longest-running study of cardiovascular disease - found is that a lack of vacations was an active predictor of the 20-year incidence of heart attacks and death.

The study revealed that men who did not take a vacation for several years were 30% more likely to have heart attacks compared to men who did not take time off. And women who took a vacation only once every six years or less were almost eight times more likely to develop coronary heart disease or have a heart attack compared to women who vacationed at least twice a year.

You improve your mental health!

Probably the most noticeable effect of taking a break, going on a holiday can actually uplift your mood for an extended period of time!

The benefits of a holiday extend prior to actually going on your trip as well. In fact, researchers have found that pre-vacationers planning for their trip reported better moods with a higher degree of happiness and satisfaction.

You sleep better

Ever noticed that while on holiday, you get to skip the tossing and turning, snoozing as soon as your head hits the pillow?

For the insomniac, vacations can actually do more at helping you hit your sleep quota. A 2006 study funded by Air New Zealand found that while on vacation in New Zealand, people had their heart rates lowered by around 4%. They also clocked-in an average of 20 additional minutes of sleep when they returned home from their holidays!

Your body on stress:

When exposed to stress, your body goes into a fight or flight mode and releases the cortisol, a stress hormone that has been linked to a greater risk of heart disease, anxiety and depression.

Love your heart with these easy tips:

  1. Laughter is the best medicine. Humour and laughter have been linked to better heart health by lowering stress hormones, reducing artery inflammation and increase your levels of HDL (the good cholesterol).

  2. Switch out the refined grains in your diet to heart-healthy whole grains! By making the switch, you reduce your risk of heart disease by a whopping 25% to 28%!

Improve your heart-health with Superfood+!

Drink a rainbow of goodness every day with Kinohimitsu Superfood+. A complete nutritional beverage comprised of 7-colours of whole, plant-based ingredients enriched with prebiotics, lutein and spirulina.  

Get it here!

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