Take care of your heart and enjoy these foods:
·Oats are nourishing whole grains and a great source of omega-3 fatty acids, folate, and potassium as well as cholesterol-lowering fiber. Top hot oatmeal with fresh berries.
·Brown rice is another heart-healthy grain that contains B-complex vitamins and fiber. B-complex vitamins, like vitamin B-12 (folate) and vitamin B-6, protect against blood clots and atherosclerosis, or hardening of the arteries. Like oatmeal, brown rice contains Niacin (vitamin B-3) which helps to increase HDL "good" cholesterol.
·Ground flaxseed, containing omega-3 fatty acids, fiber, and phytoestrogens, is a whole grain that hides easily in all sorts of foods. Add a teaspoon to your morning cereal.
·Nuts, such as almonds and walnuts, are an excellent source of healthy fat and nutrients, including fiber and phytosterols. In your next salad, add walnuts for a delicious crunch. You can also add nuts to pastas and pancakes, or you might find it fun to make your own trail mix.
·Blueberries top the list as one of the most powerful disease-fighting fruits because of their potent antioxidants. These delicious berries are also packed with fiber and vitamin C, and are available all year long. Other heart-healthy fruits include cranberries, strawberries, raspberries, papaya and cantaloupe.
·Add a bit of avocado to a salad to up the amount of heart-healthy fats. Avocados can help lower LDL “bad” cholesterol and they allow for the absorption of other carotenoids.
·Spinach is a powerhouse. Its rich, dark color comes from the multiple phytochemicals, vitamins, and minerals (especially folate and iron) that help to fight disease, protect against heart disease, and preserve your eyesight. Broccoli, red bell peppers, asparagus, and sweet potatoes are also heart-healthy vegetables packed with vitamins A, E and fiber.
·Use olive oil instead of butter when cooking. Full of monounsaturated fats, olive oil lowers LDL cholesterol. Look for an extra-virgin variety as it is the least processed.
·Give soup or salad a heart-healthy nutrient boost with black or kidney beans, which contain B-complex vitamins, niacin, folate, magnesium, omega-3 fatty acids, calcium and fiber.
·Salmon and other omega-3 rich foods, eaten twice a week, may reduce your risk of a heart attack. Omega-3 fatty acids help boost the immune system, reduce blood pressure and keep blood clots at bay. Consider choosing wild salmon over farm-raised fish to reduce exposure to insecticides, pesticides, and heavy metals.
·Chocolate, yep chocolate, you can even include chocolate in your heart-healthy diet! Make sure that you choose dark chocolate with 70% or higher cocoa content to get the potential blood pressure lowering benefits.
Enjoy!
