Seafood Smarts for Heart and Health

Ellie Wilson

MS, RDN, Lifestyle and Wellness

If you are thinking more about eating well and supporting better health with food, you are not alone. The good news is, there is one move you can make to add foods that bring benefits for heart and mind at every age and stage – eat more seafood.

The Seafood Team at Price Chopper has gone hook, line and sinker off the deep end to make sure you have fresh, delicious choices. Waiting for you in the Seafood department, beautiful Fresh Chilean Salmon Fillet, amazing colossal scallops, (super tender and the perfect serving size for young children), premium shrimp and a wide variety of other fillet options are all ready for your favorite family-friendly Fast Fresh Beach Tacos recipe, a cutting edge twist on international flavors like Maple Gochujang Roasted Salmon with Shiitake Mushrooms Charred Red Cabbage, and grilled seafood recipes like Tequila Lime Shrimp Skewers with Grilled Fruit Salsa. Chef tip – many recipes are adaptable to your favorite seafood item, fresh or frozen, though cooking times may vary. Grilled recipes can also be oven-baked or broiled – make it your own!

Time-crunched? Seafood fits perfectly into a busy schedule, cooking up in an average of about 10 minutes. Catch a great deal and enjoy a M32 seafood and vegetable dinner with Seafood meals available in the GrabNGo case.  Salmon Florentine Pinwheel with Broccoli is just one of these just-right portioned Market 32 Seafood Meals that bake in their own tray for quick cooking and cleanup.  Watch for AdvantEdge bonus points – what a great way to benefit waist and wallet!

Need any more reasons to dive in? Seafood is a nutrient-dense food – lean protein, omega 3’s, Vitamin D, and minerals like iron, selenium, zinc and iodine are all part of the package seafood offers. That is straight from the updated recommendations released by the FDA and EPA last year.  In this update, the FDA and EPA enhanced their recommendations and guidance with a Best and Good choices list, (more than 20 recommended items are in stores!) and shared some evidence-based guidelines for women who might become pregnant, breastfeeding mothers and young children. The 2020-2025 Dietary Guidelines for Americans, encourages starting children on seafood at 6 months or older – a bright beginning for smart food habits. Fresh, frozen and canned/pouch all count, and fit every appetite and budget. Only one third of Americans eat seafood each week, with the average intake just below 3 ounces per person – about half the twice-per-week recommendation of the American Heart Association and the Dietary Guidelines for Americans. So, get with the guidelines and enjoy more seafood each week!

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©Mitch Wojnarowicz Photographer

Ives farm Bainbridge NY and Chobani plant tour, New Berlin NY for American Dairy Association (ADA)

Client is solely responsible for securing any necessary releases, clearances or permissions prior to using this image.

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From the Heart of New York State - Chobani Powers Your Plate!

Ellie Wilson


Greek yogurt – a delicious, versatile food made with centuries-old tradition, now supporting farms and farmers in many local communities, affordable, sweet or savory, perfect to pair with fruits, veggies, nuts, granola, and to serve as dips, smoothies, power bowls and snacks –  all while bringing the benefits of flavor and texture, probiotics, protein and nutrients to the occasion. It is hard to name another food like it!

Chobani Yogurts, literally made in the heart of New York State, have been central to helping so many understand, explore and enjoy the benefits of Greek yogurt. Several years ago, the Nutrition Team from Price Chopper was invited to the Chobani headquarters, to learn about the company and the many ways they work on creating quality. It was a great experience – we started at one of the local dairy farms and followed that fresh milk from cow to cup! Chobani brought a former cheese facility back to life and helped energize a food-tastic phenomenon! 

Low fat dairy is considered a nutrient dense food – milk is a nine-nutrient package and supplies several nutrients that children and adults alike need to increase, including potassium and calcium. Low fat dairy is also one of the food groups recommended to be included in heart healthy lifestyles by the American Heart Association, and is also supported by the 2020-2025 Dietary Guidelines for Americans, ( with emphasis on fat- free and low fat dairy, about 3 servings per day, and attention paid to managing added sugars.

How can Greek yogurt power up your plate? On the American Heart Association website, check out Banana Bread with Greek Yogurt or try this one for muesli, another traditional food, Muesli, and serve with Chobani Fat Free Greek Yogurt. If you are looking for an easy way to add protein, Greek yogurt can have as much as 20 grams per cup! That protein can help keep you and yours full and focused on busy mornings, or satisfy a snack attack (and get one of those 3 recommended servings) between meals in the afternoon.

Another power pairing is Chobani Greek Yogurt and Market 32 Walnuts. Add some fresh or frozen PICS berries, and you have a delightful parfait, creamy, crunchy, nutritious and delicious. We have made this magic easy for you, with a Buy Market 32 Walnuts, get $1 off 32 Oz. containers of Chobani Greek Yogurts, including Chobani 0% Plain Yogurt, Vanilla and Strawberry. Check out the special Market 32 Walnuts display in the Produce section to get the offer and bring home this combo to power your plate!

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Eat Heart-Smart for American Heart Month

What is American Heart Month?

February is American Heart Month, a time the nation turns its attention to keeping families and communities free from heart disease, the No. 1 killer of American adult men and women.  This federally designated event reinforces the importance of heart health and the need for more research, with a reminder to get families, friends and communities involved. It is a time to raise awareness about heart health and motivate Americans to adopt healthier lifestyles to help prevent heart disease.

  –American Heart Association


Why is American Heart Month Important?

Although heart disease has multiple causes, adopting a healthier diet is one of the key actions people can take to combat it.  American Heart Month is an ideal period to pause and take stock of food choices and eating behaviors, striving to phase out unhealthy habits and adopt better ones that can be sustained over the long term.  And there are heart-healthy foods to be found in nearly every aisle of the grocery store!  One great way to start is looking for the American Heart Association’s Heart-Check mark, which has been guiding shoppers to healthier choices for over 20 years.

  –American Heart Association

Heart-Smart Snacks

  1. Greek Cucumber Walnut Bites:

Make heart-smart snacking simple with @cawalnuts this American Heart Month! These Greek Cucumber Walnut Bites are your new go-to snack. #eatheartsmart

2. Sweet & Spicy Walnuts:

A handful of walnuts is a perfect snack to fuel your day, and these heart-smart Sweet and Spicy Walnuts from @cawalnuts will satisfy any appetite this American Heart Month:

3. No-Bake Walnut, Cocoa, Cherry Bars:

Eat heart smart this #American Heart Month with @cawalnuts No-Bake Walnut, Cocoa, Cherry Bars:

4. Maple Walnut Energy Balls:

Find heart smart, bite-sized bliss in the form of these Maple Walnut Energy Balls. Learn how to make them using @cawalnuts for American Heart Month:

5. Herbed Cheese and Walnut Stuffed Mini Peppers:

Take a bite out of American Heart Month by snacking on these Herbed Cheese and Walnut Stuffed Mini Peppers from @cawalnuts:

6. Cottage Cheese-Walnut Caprese Toast:

American Heart  Month is the perfect excuse to make @cawalnuts’ Cottage Cheese-Walnut Caprese Toast every day.

Start the Day with a Heart-Smart Breakfast

  1. Sweet Potato Avocado Toasts with Walnuts:

A successful day starts with at breakfast! These Sweet Potato Avocado Toasts with @cawalnuts are the new American Heart Month staple:

 2. Banana Bread Overnight Oats:

Don’t let busy mornings ruin your American Heart Month goals. Banana Bread Overnight Oats from @cawalnuts are a simple meal-prep option.

 3. Walnut & Oat Crusted Veggie Egg Cups:

A heart smart breakfast is quick and simple with @cawalnuts’ veggies egg cups! Learn how to make them for American Heart Month:

4. Ricotta, Banana, Walnut, and Honey Toast:

This sweet toast is topped with ricotta, banana, honey, and @cawalnuts for a flavorful and satisfying American Heart Month snack so you can eat heart smart!

5. Fluffy Banana Walnut Pancakes:

Nothing is sweeter to wake up to than a stack of fluffy pancakes! This recipe is made with egg whites and flavored with bananas and @cawalnuts for a delicious heart smart start to the day!

6. Creamy Egg Cups:

Meal prep your heart smart breakfast with these egg cups, filled with vegetables, bacon bits, and of course crunchy @cawalnuts:

Power Pear-ing for yo ur Heart: Walnut + Pear Recipes

  1. Walnut Pear and Avocado Bowl:

Celebrate American Heart Month by trying out this heart smart bowl topped with @cawalnuts and a tangy pear and avocado dressing:

 2. Walnut Pear and Oat Nuggets:

A bite-sized snack that’s fruity, nutty, and heart smart? @cawalnuts brings you the trifecta in this recipe for American Heart Month:

 3. Walnut Pear Quesadilla with Spicy Pear Salsa:

This Walnut Pear Quesadilla with an accompanying salsa is a perfect recipe to add some spice to your American Heart Month. Try out @cawalnuts zesty recipe as a snack today, and shop heart smart:

 4. Walnut Pear Yam Skillet:

American Heart Month calls for an indulgent, heart smart side dish that satisfies both sweet and savory palettes:

Sides, Salads, & More!

  1. Power up with Plants Protein Box:

This American Heart Month, eat heart smart at lunch for a busy day using @cawalnuts. Try out their Power Up with Plants Protein Box:

2. Pear and Walnut Spinach Salad:

To eat heart smart, shop heart smart and start with the basics. @calwanuts’ Pear and Walnut Spinach Salad with a Citrusy Dressing is so simple to make, you’ll eat it all American Heart Month long:

3. Roasted Vegetables with Walnuts, Basil, and Balsamic Vinaigrette:

With bell peppers, mushrooms, onions, and squash, this Roasted Vegetable dish from @cawalnuts will be a delicious addition to any table this American Heart Month.

4. Walnut Broccoli Apple Slaw:

This slaw is accented with crunchy toasted @cawalnuts and sweet apples to create a side that’s perfect for American Heart Month.

5. Warm Cauliflower Tuna and Walnut Pasta:

This warm pasta dish is just what you need for American Heart Month. It’s packed full of protein, vegetables, and heart smart @cawalnuts.

6. Lemony Tuna Walnut Zoodle Salad:

Full of flavor and heart smart goodies, this Lemony Tuna Walnut Zoodle Salad with @cawalnuts will complete your American Heart Month:

*Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. (FDA) One ounce of walnuts offers 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat including 2.5g of alpha-linolenic acid – the plant-based omega-3.

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4 Reasons to Go Walnuts for Heart Health

Ellie Wilson

MS, RDN Manager, Lifestyle and Wellness

Can a handful of walnuts make a difference to heart health? Research shows that walnuts have a place in a HeartSmart eating plan. Check out these four tips from the California Walnut Board (where our excellent Market 32 walnuts are sourced.)

  1. Unique among nuts, walnuts contain the highest amount of the plant-based omega-3 alpha-linolenic acid (ALA) with 2.5 grams per ounce.
  2. One ounce of walnuts is a powerhouse of important nutrients for optimum health, including 4g of protein, 2g of fiber and a good source of magnesium (45mg).
  3. Walnuts are a whole food contributing many beneficial nutrients that support overall wellness from head to toe including the heart, brain and gut.
  4. Walnuts are certified heart-healthy*by the American Heart Association with the Heart-Check mark.

Walnuts are versatile – they can be used in almost any recipe that calls for nuts, and they can be added to almost any recipe to add flavor, crunch and nutrition benefits. They keep best when refrigerated, especially after packaging is opened, a good tip for maximizing shelf life and budgets. They get another layer of flavor when toasted – it deepens the nutty flavor and takes your recipes up a notch! Keep it simple by sprinkling on cereal, tossing a handful in a smoothie, or adding to a cake or quick bread. Find out more about walnuts, check out the history, farming and sustainability, as well as great, tested recipes here

BOGO Alert! We can help you explore how much more you can do with walnuts – from Sunday, January 31 to Sunday, February 28th, buy 1 bag of Market32 Walnuts, and get $1 off Chobani Greek Yogurt 24 or 48 oz containers. Find the Market 32 Walnuts in the Produce Section. This yummy recipe adds savory Greek Yogurt and walnuts to banana quickbread –  Enjoy!

*Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. (FDA) One ounce of walnuts o_ers 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat including 2.5g of alpha-linolenic acid – the plant-based omega-3.

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American Heart Month - 5 Tips to Eat With Your Heart in Mind

Ellie Wilson

MS RDN, Manager, Lifestyle and Wellness

February is American Heart Month, and at Price Chopper/Market 32, we have many resources and tools that can support your efforts to enjoy a Heartsmart lifestyle.

The 2020 Dietary Guidelines for Americans has a great tagline that can guide how you make food and health decisions – “Make Every Bite Count”. This energizer is meant to help you look at the food choices you make for the benefits they bring to eating well and preventing disease. That can be challenging for many reasons. We have some shortcuts in our stores and pharmacies that can help put smart choices, budgets and wellbeing together more easily.

    • Start small by using the Know Your Colors nutrition guides at the shelf and the Shops Online section of the Price Chopper/Market 32 website. These guides highlight products that meet HeartSmart and Low Sodium criteria, making it quick and easy to find and check the label for the information you need. The coordinating colors make it easy to use – red for HeartSmart, yellow for Low Sodium, with many items having both! Learn more at on our website.
    • Enjoy more seafood, especially omega-3 rich salmon, trout, and tuna. Seafood twice per week is recommended by the American Heart Association and Dietary Guidelines – reel in the benefits of the great fresh and frozen seafood options that go from pan to plate in less than 20 minutes!
    • Add Market 32 walnuts to salads, snacks and meals with American Heart Association Certified Heart Healthy recipes featuring walnuts! Check out the display in Produce and find a great BOGO coupon for Chobani Greek Yogurts.
    • Double up on produce intake, whether it be fresh, frozen or canned – all bring benefits and Americans have plenty of room to add more to meet daily recommendations. Explore new takes on traditional foods, such as lentil pasta – combined with regular pasta to add the flavor, fiber, protein and nutrient benefits of pulses, in an affordable and delicious way. Add some extra canned PICS No Salt Added tomatoes and PICS Canned Beans for a flavor, protein and veggie-boosted meal that is easy on your time and budget!
    • It is easy to find Low Sodium tagged tomatoes and other items throughout the store – the Know Your Colors nutrition guide helps you see where you can trade up to low sodium ingredients that connect the dots to smart choices for recipes and family meals.

Our Pharmacy team has great resources and programs – learn more about how to check blood pressure at the PharmaSmart kiosk, and how the Pharmacy app can help you keep blood pressure and heart medications on track!

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Heart Health: Who Should Take Aspirin and CoQ10

Megan Hwaszcz

Pharmacy Intern

How many of you can remember the saying an aspirin a day keeps the doctor away? Most of us can say yes within a few seconds. However, many of us don’t know that it may not be the case anymore. Previously, aspirin was either prescribed or self-prescribed to prevent heart attacks, stroke, or other cardiovascular events1,2. Recent studies have shown that it may be doing more harm than good. You may be asking yourself, wait I take a daily aspirin. But wait, this new recommendation does not apply to everyone.

These new findings do not apply to individuals who have history of heart disease, stroke, those who underwent bypass surgery, or those who had a stent placed1. Patients with diabetes and have at least one other heart disease risk may be started on a low dose aspirin by their healthcare provider2. If you fall into any of these categories, you should continue to take low-dose (81 mg) aspirin daily, or as recommended by your health care provider to prevent another event1.2. For healthy individuals, studies on taking a daily low-dose aspirin are not consistent so what is currently recommended is to avoid taking a low-dose aspirin as there is no clear benefit but rather more potential for harm; including but not limited to increased risk of bleeding1,2. If you fall into this category and feel like you could benefit from a low-dose aspirin, speak to your healthcare provider or local Price Chopper Pharmacist for more information.


If you are otherwise a healthy individual, you can protect yourself in other ways with healthy habits1. Three simple steps include eating a heart-healthy diet, participating in regular exercise, and controlling blood pressure and cholesterol1. Before taking a low dose aspirin, always ask your healthcare provider before starting!

Now onto the next heart health drug, CoQ10. Some of you may be thinking what is that? Coenzyme Q10, or CoQ10, is an antioxidant and natural substance found in your body with the highest amounts found in the heart, liver, kidneys, and pancreas3,4. Your body uses CoQ10 for growth and maintenance4. This is considered a dietary supplement and with dietary supplements, it is important to note that these are not federally regulated by the FDA..  There are many things that CoQ10 has been rumored to aid in; including the prevention of heart disease, reduction of heart failure symptoms, a decrease in high blood pressure, reducing the risk of complications after heart surgery, and reducing high cholesterol levels. Numerous studies have examined the effects of CoQ10 in these areas; however, were found to be inconclusive and unclear3.

Is CoQ10 safe to take? CoQ10 is assumed to be safe with few adverse effects4. It may be beneficial to treating conditions like congestive heart failure. But it is notably important to discuss with your healthcare provider before starting. With supplements, it is always important to ask your doctor or pharmacist before starting due to potential drug interactions. CoQ10 has a possible interaction with anticoagulants, like Coumadin or Jantoven, making them less effective and increasing the risk for a blood clot4.

Should you take CoQ10? If you fall into any of the categories listed above; high blood pressure, heart failure, recent heart attack, or heart disease, speak to your healthcare provider or local Price Chopper Pharmacist before starting to make sure it is safe for you to start!



  1. Avoid daily aspirin unless your doctor prescribes it, new guidelines advise [Internet]. 2020 [cited 26 August 2020]. Available from:
  2. Should you take a daily aspirin for your heart? [Internet]. Mayo Clinic. 2020 [cited 26 August 2020]. Available from:,over%20the%20next%2010%20years.
  3. Coenzyme Q10 NIH [Internet]. 2020 [cited 26 August 2020]. Available from:
  4. Coenzyme Q10 Mayo Clinic [Internet]. Mayo Clinic. 2020 [cited 26 August 2020]. Available from:
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Make it Routine…be your own health advocate & make checking your blood pressure part of your daily routine.  If you have high blood pressure, consider TYLENOL® for your pain.TYL SCC Stethescope_red   TYLENOL® does not elevate blood pressure like ibuprofen can.  Visit for details & official rules on getting a $5 Pre-Paid Visa Reward Card + ‘Care for Your Heart’ Digital Tool kit when you buy TWO Adult Tylenol Analgesics (100ct or larger, excluding TYLENOL® Cold & Sinus products) in one transaction from 1/20/19-3/31/19 11:59:59PM PT. Snap and upload a photo of your receipt to by 3/31/19 at 11:59:59 PM PT to submit. Get a unique code to redeem online by 04/15/19 at 11:59:59 PM PT for a $5 Pre-Paid Reward while supplies last. See Terms and conditions at URL. Limit 2 rewards per person/household. Do You Know Your Numbers?   Blood pressure readings can vary significantly from minute to minute.  Many factors affect blood pressure, and these types of fluctuations can be expected.   High blood pressure often has no signs or symptoms and many cases remain undiagnosed or uncontrolled. It is important to check blood pressure frequently and take the average of multiple readings over a period of time.   While you are picking up your TYLENOL® products, stop and get your blood checked for free!   PharmaSmart’s newest clinically validated health screening kiosk, Model PS-2000D extends patient management capability with weight, BMI, glucose management, left and right arm blood pressure measurement, and a comprehensive consumer Mobile platform.  Look for a PharmaSmart machine and check your blood pressure in the Pharmacy section of Market 32/Price Chopper stores.   SNAP GET is a registered trademark of TPG Rewards, Inc. Sponsor: Johnson & Johnson Consumer Inc., McNeil Consumer Healthcare Division, 7050 Camp Hill Road, Fort Washington, PA 19034. © Johnson & Johnson Consumer Inc. 2019