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Get Smart About Your Heart: 4 tips to improve heart health

Heart health is essential for overall well-being, particularly as heart disease is a leading cause of death in the U.S. Key strategies include regular checkups, healthy eating—especially fruits like grapes—consistent exercise, and stress management to minimize risks.

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Last Updated on March 8, 2026 by Daily News Staff

A crucial component of overall well-being, heart health can be a barometer for living a long, healthy and happy life. From regular checkups and reducing stress to eating well – including heart-healthy snacks like The Great Grape-Acai Smoothie Bowl – and exercising regularly, these simple steps can help boost your heart health.

(Family Features) A crucial component of overall well-being, heart health can be a barometer for living a long, healthy and happy life. Because heart disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention, taking steps to reduce your controllable risk factors – including poor diet, stress and inactivity – can set you on the right path.

From regular checkups and reducing stress to eating well – including heart-healthy snacks like grapes – and exercising regularly, these simple steps can help boost your heart health.

Know Your Numbers
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Knowing key health metrics such as blood pressure, cholesterol levels, blood sugar levels and body mass index can help you and your health care provider identify potential risks early. Schedule annual checkups and discuss any concerns you may have about your heart health. Early detection and risk factor management can reduce the likelihood of developing heart disease.

Eat More Fruits and Vegetables
Incorporating a variety of colorful fruits and vegetables into your diet can ensure you get a broad range of vitamins, minerals, fiber and antioxidants, all of which contribute to a healthy cardiovascular system. For example, leafy greens like spinach and kale are high in potassium, which helps manage blood pressure. Fresh grapes contain 7% of the daily recommended intake of potassium, are a good source of vitamin K and are also a natural source of beneficial antioxidants and other polyphenols, including flavonoids, that can help relax blood vessels and promote healthy circulation. Some studies also suggest grapes have a beneficial impact on blood lipids and more.

In fact, one study found women who consumed 1 1/4 cups of grapes every day benefited from reduced blood triglyceride levels, LDL cholesterol levels, inflammatory proteins and other markers of heart disease.

Bright, juicy and bursting with flavor, Grapes from California can be enjoyed by the handful or blended with rich bananas, tangy Greek yogurt and a hint of almond in The Great Grape-Acai Smoothie Bowl for a delicious blend of fruity flavors at breakfast, lunch or snack time – it not only tastes great, but supports a healthy heart. 

Get Moving
Regular physical activity is one of the most effective ways to improve heart health. Exercise strengthens the heart muscle, improves blood circulation and helps maintain a healthy weight. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, as recommended by the American Heart Association, such as walking, jogging or swimming with strength training exercises like lifting weights or using resistance bands mixed in to help reduce the risk of heart disease and improve overall cardiovascular health.

Manage Stress
Consider your stress level: chronic stress can negatively impact heart health, increasing blood pressure and other risk factors for heart disease. Techniques such as deep breathing, meditation, yoga and regular physical activity can help manage stress levels and maintain a healthy heart. Additionally, taking time to engage in hobbies, spending time with loved ones and ensuring adequate sleep are stress-reducing activities that improve overall well-being and heart health.

To learn more about the heart-health benefits of grapes, and find additional heart-friendly recipes, visit GrapesFromCalifornia.com.

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The Great Grape-Acai Smoothie Bowl

Servings: 1

Chicken:

  • 1/2 cup red Grapes from California, fresh or frozen
  • 1/2 banana
  • 1 frozen acai fruit pack (3 1/2 ounces)
  • 1/2 cup plain, nonfat Greek yogurt
  • 1/4 teaspoon almond extract

Topping:

  • 1/4 cup sliced red Grapes from California
  • 1 tablespoon sliced, toasted almonds
  • 1 tablespoon pepitas
  • 1 teaspoon chia seeds
  1. In small blender, combine grapes, banana, acai, yogurt and almond extract; process until smooth.
  2. Pour into bowl and top with sliced grapes, sliced almonds, pepitas and chia seeds.

Nutritional information per serving: 420 calories; 19 g protein; 63 g carbohydrates; 12 g fat (26% calories from fat); 2.5 g saturated fat (5% calories from saturated fat); 5 mg cholesterol; 45 mg sodium; 8 g fiber.

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SOURCE:

California Table Grape Commission

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Food and Beverage

Jack-o’-Lantern Stuffed Peppers Prove Fun Isn’t Just for Pumpkins

These Jack-o’-Lantern Stuffed Peppers give you a Halloween-themed, kid-approved way to put vegetables on the dinner table.

Recipes:
Jack-o’-Lantern Stuffed Peppers

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Jack-o'-Lantern Stuffed Peppers Prove Fun Isn't Just for Pumpkins

Jack-o’-Lantern Stuffed Peppers Prove Fun Isn’t Just for Pumpkins

(Feature Impact) Jack-o’-lantern carving is a cherished fall tradition – but pumpkins aren’t the only vegetables you can decorate with fun, spooky or scary faces. These Jack-o’-Lantern Stuffed Peppers give you a Halloween-themed, kid-approved way to put vegetables on the dinner table.

https://stmdailynews.com/halloween-monster-burgers-that-just-might-bite-back/

Filled with savory ground turkey, brown rice, melty cheese and warm, savory spices, these peppers taste as autumnal as they look. It’s simple to customize the filling to your family’s tastes, and you can even make the meal interactive by inviting kids to choose their own pepper colors and carve their own expressions.

Find more Halloween and seasonal recipes at Culinary.net.

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Jack-o’-Lantern Stuffed Peppers

Recipe adapted from AllRecipes
Prep time: 15 minutes
Cook time: 45 minutes
Servings: 4

  • 1          teaspoon olive oil
  • 1          pound ground turkey
  • 3          cloves garlic, minced
  • 1/2       medium onion, diced
  • 1          teaspoon garlic powder
  • 1          teaspoon cumin
  • 4          large orange bell peppers
  • 1          cup cooked brown rice
  • 1          cup grated sharp cheddar cheese
  • 2          teaspoons kosher salt
  • 1/2       teaspoon ground black pepper
  • cayenne pepper, to taste
  • cups seasoned tomato sauce, warmed
  1. Preheat oven to 400 F and coat 9-by-13-inch baking dish with olive oil.
  2. In skillet, brown ground turkey with minced garlic, onion, garlic powder and cumin until meat is cooked, 4-5 minutes.
  3. With small knife, cut eyes, nose and mouth into flattest side of each pepper to resemble jack-o’-lantern. Cut around seed pods and remove pepper tops, trimming and discarding any seeds from under stems then setting tops aside. Trim white membranes from inside each pepper and shake out seeds. Place peppers in prepared baking dish.
  4. In bowl, combine turkey mixture with cooked rice, cheddar cheese, salt, black pepper and cayenne pepper, to taste.
  5. Divide and stuff mixture into peppers; cover with reserved pepper tops.
  6. Wrap baking dish loosely with aluminum foil and bake until peppers are tender, about 45 minutes.
  7. Spoon about 3 tablespoons warm tomato sauce onto each plate; place stuffed peppers on top. Serve remaining sauce on side.

Photo courtesy of Shutterstock

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SOURCE:

Culinary.net

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Food and Beverage

Serve Up Smiles with Favorite Holiday Sides

Turkey and ham may sit centerstage, but classic holiday sides can make the season truly special. You can bring smiles to your loved ones’ faces by dishing out those favorite recipes everyone asks for year after year.

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(Family Features) Turkey and ham may sit centerstage, but classic holiday sides can make the season truly special. You can bring smiles to your loved ones’ faces by dishing out those favorite recipes everyone asks for year after year.

Made with a delicious combination of rice, cheddar cheese, cream of mushroom soup and broccoli florets, this quick and easy version of Broccoli and Cheese Rice Casserole is an ideal one-pot dish to keep the holidays simple. With three easy steps and everyday ingredients, it comes together with minimal effort for traditional casserole taste.

When it comes to feeding a crowd, it’s often best to let your oven do the work. This Brussels Sprouts and Ham Rice Gratin recipe allows you to serve up a filling favorite with little effort using pantry staples. Plus, it’s a kid-friendly way to encourage veggies at this year’s holiday meal with gooey cheese providing tempting taste bud motivation.

These seasonal classics and more are made quick and easy with an option like Success Boil-in-Bag Rice, a pre-measured, mess-free way to make fluffy, high-quality rice. It’s cooked by simply dropping a bag of rice in a pot of water or broth then boiling it for 10 minutes. BPA-free and FDA-approved, the bags are safe to use and made to withstand high temperatures.

An added bonus: If you’re aiming to achieve a particular flavor, just season the rice by cooking in water infused with herbs, spices, broth, coconut milk or other liquids like juice for sweeter recipes.

Visit SuccessRice.com to find more holiday recipe inspiration.

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Brussels Sprouts and Ham Rice Gratin

Prep time: 20 minutes
Cook time: 25 minutes
Servings: 4

  • 1          bag Success White Rice
  • 1/2       pound Brussels sprouts, trimmed and halved
  • 1/3       cup diced ham
  • 1          clove garlic, minced
  • 1          tablespoon olive oil
  • 3/4       teaspoon salt, divided
  • 3/4       teaspoon black pepper, divided
  • 1          cup heavy cream
  • 2          tablespoons finely chopped fresh chives
  • 2          tablespoons Dijon mustard
  • 1          cup shredded sharp cheddar cheese
  • 1/2       cup grated Parmesan cheese, divided
  • 1/3       cup breadcrumbs
  • 2          tablespoons butter, melted
  1. Preheat oven to 450 F. Prepare rice according to package directions.
  2. In large bowl, toss Brussels sprouts, ham, garlic, olive oil, 1/4 teaspoon salt and 1/4 teaspoon pepper. Place on parchment paper-lined baking tray and roast 12-15 minutes, or until caramelized. Decrease oven temperature to 425 F.
  3. In large bowl, toss rice, Brussels sprouts mixture, cream, chives, Dijon mustard, remaining salt and remaining pepper. Stir in cheddar and 1/3 cup Parmesan cheese. Transfer mixture to greased, 2-quart baking dish.
  4. In small bowl, stir breadcrumbs, remaining Parmesan and melted butter. Sprinkle over rice mixture.
  5. Bake 12-15 minutes, or until golden brown and bubbling.
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Broccoli and Cheese Rice Casserole

Prep time: 5 minutes
Cook time: 30 minutes
Servings: 4-6

  • 1          bag Success White Rice or Brown Rice
  • nonstick cooking spray
  • 1          can (10 3/4 ounces) condensed cream of mushroom soup
  • 2          cups frozen broccoli florets, thawed and drained
  • 1 1/2    cups shredded cheddar cheese, divided
  • 1/2       cup evaporated milk
  • 3          tablespoons butter, melted
  • 1          tablespoon grated onion
  • 1/2       teaspoon salt
  • 1/2       teaspoon black pepper
  1. Prepare rice according to package directions. Preheat oven to 350 F.
  2. Coat 2-quart casserole dish with nonstick cooking spray. In medium bowl, combine soup, broccoli, 1 cup cheddar cheese, evaporated milk, butter, onion, salt and pepper. Fold in rice.
  3. Pour mixture into prepared dish and top with remaining cheddar cheese. Bake 20 minutes.

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SOURCE:
Success Rice

At our core, we at STM Daily News, strive to keep you informed and inspired with the freshest content on all things food and beverage. From mouthwatering recipes to intriguing articles, we’re here to satisfy your appetite for culinary knowledge.

Visit our Food & Drink section to get the latest on Foodie News and recipes, offering a delightful blend of culinary inspiration and gastronomic trends to elevate your dining experience.

https://stmdailynews.com/category/food-and-beverage

You can also find food and beverage-related videos on our YouTube channel, where we regularly post new content and share tips, recipes, and demonstrations. https://youtube.com/playlist?list=PLEhXBupt8tVynuUhpQZMxQt4lvPmOiAtQ&si=InDwc7YaB0KIwmxy

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Food and Beverage

Halloween Monster Burgers That Just Might Bite Back

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Halloween Monster Burgers That Just Might Bite Back

(Feature Impact) Out with the ordinary, in with the weird – that’s what the Halloween season is all about. These Halloween Monster Burgers give a ghoulishly fun twist on burger night, featuring all your favorite toppings transformed into olive eyes, cheese fangs and a pickle tongue.

Whether you reach for a traditional hamburger patty or switch it up with chicken, turkey, bean or veggie options, the effect is the same: a dinner that looks like it escaped from a mad scientist’s lab. It’s a good way to get some protein and veggies into kids before the trick-or-treating sugar rush, and you can even make it interactive by inviting them to decorate their own monsters and come up with creative variations.

https://stmdailynews.com/get-halloween-ready-with-spooktacular-cinnamon-cupcakes/

Alternatively, if you’re looking for some spooky hors d’oeuvres to impress at this year’s Halloween party, these burgers are easy to size down into slider form. Serve a whole tray of mini monsters ready to devour – or be devoured by – hungry guests.

Find more Halloween recipe inspiration at Culinary.net.

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Halloween Monster Burgers

Recipe adapted from Happy Foods Tube
Prep time: 10 minutes
Total time: 18 minutes
Servings: 4

  • 4          hamburger, chicken or veggie patties
  • 4          tablespoons mayonnaise
  • 4          teaspoons ketchup, plus additional, to taste, divided
  • 4          hamburger buns
  • 8          leaves baby romaine lettuce
  • 4          slices dill pickles, sliced lengthwise
  • 4          cheese slices
  • 8          large green olives, pits removed
  1. Cook burger patties until they reach desired doneness.
  2. In small bowl, combine mayonnaise and 4 teaspoons ketchup. Spread each bun base with about 1 tablespoon mayo sauce then add two lettuce leaves and cooked burger patty.
  3. Add pickle slice as monster “tongue.” Take each cheese slice and cut triangles into one side to resemble teeth; add to burger then cover with ketchup “blood,” to taste.
  4. Stick olives on toothpicks and add two to each top bun as “eyeballs.”

Photo courtesy of Shutterstock

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SOURCE:

Culinary.net

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