Heart disease is one of the first killers in North America. It is time to do some prevention instead of curing disease. Also, it is important to look at our daily diet, exercises, and take some natural Omega-3 essential fatty acids, and change our lifestyle.

1 – Our lifestyle

Sometimes we need to change some habits that we had in order to get healthier and prevent heart disease. Having enough sleep helps to lower the stress and high blood pressure.

Establishing a routine in the morning can reduce unwanted stress. Do meditation for few minutes, have a healthy breakfast to start our day, get up earlier if needed ( 5 min. or so ) so we don’t have to rush for the kids and ourselves. Go to bed on a regular time around 10:00 pm If possible and eat on regular schedule. It is beneficial for us and children to have a stable life.

2 – Exercises

Incorporating exercises every day can make a difference in our life. Do what you like to do such as walking, bicycle, running, swimming, skiing, dancing, skating, and more… something that you enjoy so we can initiate our children to do activities that they like. At least 30 min. three time a week would be great for our heart health.

3 – Omega-3 essential fatty acids

Sometimes, taking some natural supplements might help to decrease the incidence of heart disease. Look for a natural source of Omega 3- essential fatty acids found in small cold water fish.

I have included a cool recipe that I hope you enjoy!

To your heart!


Baked Potatoes


 2 russet (baking) potatoes (8 ounces each)

 2 teaspoons extra-virgin olive oil

 2 teaspoons chia seeds

 1 large red bell pepper, diced

 1/4 teaspoon salt

 1/4 teaspoon black pepper

 1/4 cup plus 2 tablespoons grated Parmesan cheese


1. Pierce the potatoes and microwave on high for 7 to 10 minutes (depending on the oven), or until firm-tender. Let sit for 2 minutes, then half lengthwise and set aside until cool enough to handle. 

2. Meanwhile, in a medium nonstick skillet, heat the oil over medium-high heat. Add the chia seeds and cook for 1 minute to toast. Add the bell pepper, salt, and black pepper and cook for 3 to 5 minutes or until softened. 

3. Preheat the broiler. 

4. Scrape the potato flesh into a bowl, leaving a 1/4-inch shell behind. Add the bell pepper mixture and 1/4 cup cheese to the bowl and mash in. 

5. Place the potato shells on a baking sheet. Spoon the filling back into the potato shells. Sprinkle with the 2 tablespoons cheese and broil for several minutes to brown the cheese.

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