Experts believe that good nutrition and the consumption of a variety fruits and vegetables is one of the best ways of protecting our health. This time-tested advice is not easy to follow. heart diseaseAmong the most deadly killers in America is still smoking.

According to the Centers for Disease Control and Prevention about one person dies from a coronary event each minute. These striking statistics should be taken seriously as part of a commitment for small changes that will result in big health benefits.

“People think that maintaining a healthy diet is difficult, but it’s important to remember that making small dietary and lifestyle changes can reap major health rewards,”Christine M. Palumbo is a registered dietitian who serves as a nutrition advisor to California Raisins. “For example, adding California Raisins to your diet will deliver potassium and antioxidants along with fiber and inulin to help promote a healthy heart and digestive system. Plus, just 1/4 cup equals a full serving of fruit.”

Here are five quick tips Palumbo offers to get you moving and improving your heart health.

1. Lose 10. Lose 10.

2. 2. Move more The latest data shows that Americans watch an average of 34 hours of television each week. You can put a treadmill or a walking stick in front of the TV, and walk, jump, or dance in place for half of your TV viewing time. Even short bouts of activity can reduce cardiac risk.

3. Eat fish. Study after study found that fish consumption can reduce LDL (bad cholesterol) and lower the risk of heart disease.

4. Look for power snacks. Instead of reaching for the vending machine to get a sugary snack in the afternoon, opt for energy-boosting power snacks of California Raisins & almonds. For quick snacking, mix 1/4 cup raisins with 1/4 cup nuts.

5. Whole grains should be allowed to thrive. Whole grains can include everything from whole grains like oats and barley to brown and bulgur rice. You can try new recipes like a barley rice risotto or a bulgur pilaf.

Here’s a recipe that is low in cholesterol and high in protein to get you started on your journey to creating delicious combinations. Visit www.recipes.com for more recipes. www.loveyourraisins.com.

MEDITERRANEAN QUINOA SANTA PALAD

Serving cost: $1.21

Prep time is 15 minutes

Cook/stand time 22 minutes

Chill time: Minimum 1 hour

Serving Sizes: 6

2 cups water

1 cup quinoa

1/3 cup mango or apricot chutney

1/4 cup lime juice

2 tablespoons olive Oil

1/4 teaspoon salt

Half a cup each: California golden raisins and California natural raisins

1/2 cup each: diced red bell pepper and garbanzo beans

1/3 cup minced onion

2 tablespoons each: minced fresh parsley, mint

Freshly ground pepper to your liking

In a saucepan, bring water to boil. Rinse the quinoa through a fine mesh strainer. Drain well. Add to boiling water. Turn heat down and simmer for 12 minutes. Let cool on a plate for 10 minutes. Allow to cool. Combine chutney with lime juice, olive oils, and salt. Incorporate the chutney, lime juice, olive oil and salt into the quinoa mixture. Finally, stir in all other ingredients. Cover and let cool for at least one hour.

Calories per Serving: Calories: 220, Fat: 7g; Saturated Fat: 1g; Cholesterol and Sodium: 150mg. Calcium: 4g. Iron: 20. Calories From Fat: 23.