The Journey Newsletter: February 2022

The Journey Newsletter: February 2022

February is American Heart Month which makes this the perfect time to learn steps that can be taken to promote heart health. Heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States. The term “heart disease” refers to several types of heart conditions. The most common type is coronary artery disease, which can cause heart attack. Other kinds of heart disease may involve the valves in the heart, or the heart may not pump well and cause heart failure. Some people are born with heart disease, while others may develop it over time.  About 659,000 people in the United States die from heart disease each year—that’s 1 in every 4 deaths. Now let’s lighten this conversation up! How can we maintain our heart health and reduce our risk of heart disease?

Fortunately, there are many things you can do to reduce your chances of getting heart disease:
  1. Control your blood pressure.
  2. Keep your cholesterol and triglyceride levels under control. 
  3. Stay at a healthy weight.
  4. Eat a healthy diet.
  5. Get regular exercise.
  6. Limit alcohol.
  7. Don’t smoke.
  8. Manage stress.
  9. Manage diabetes.
  10. Make sure that you get enough sleep.
Resources:  and

Best Baked Salmon

This baked salmon is what easy, weeknight dinners are all about! It’s moist, flakey, and baked with a delicious lemon garlic butter sauce! PREP TIME: 5 mins  COOK TIME: 15 mins     TOTAL TIME: 20 mins Ingredients
  • 4 (6-ounce) salmon fillets
  • 2 tablespoons butter melted
  • 1/2 tablespoon lemon juice plus more lemon slices for garnish
  • 3 garlic cloves minced
  • salt and pepper
  • 1 teaspoon finely chopped parsley
  • 1 teaspoon finely chopped dill
  1. Preheat oven to 375F/and let the salmon come to room temperature for 15 minutes. Mix together the melted butter and lemon juice in a small bowl. Then, place the salmon in baking dish and brush the butter mix all over.
  2. Top the salmon with the minced garlic, salt, and pepper, and bake for 12-15 minutes, or until cooked through.
  3. Sprinkle the fresh parsley and dill on the salmon before serving.
Calories: 296kcal | Carbohydrates: 1g | Protein: 34g | Fat: 16g | Saturated Fat: 5g | Cholesterol: 109mg | Sodium: 125mg Source:

What Are Omega-3 Fatty Acids, And Why Are They Good For Your Heart?

Omega-3 fatty acids are a type of unsaturated fatty acid that may reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease and strokes. Omega-3 fatty acids may benefit heart health by: Decreasing triglycerides, lowering blood pressure slightly, reducing blood clotting, decreasing your risk of strokes and heart failure risk, and/or reducing irregular heartbeats Eating at least two servings a week of fish, particularly fish that’s rich in omega-3 fatty acids, appears to reduce the risk of heart disease. Eating fish rich in omega-3 fatty acids and other nutrients appears to provide more heart-healthy benefits than does using supplements. Other non-fish food options that do contain some Omega-3 fatty acids include:
  • Flaxseed and flaxseed oil
  • Walnuts
  • Canola oil
  • Chia seeds
  • Cereals, pasta, dairy and other food products fortified with omega-3 fatty acids