12 Heart-Healthy Foods to Work into Your Diet...
Boost nutrition, flavor and color in meals and snacks
A healthy diet can be good for your heart as well as your waistline.
"You can definitely reduce your risk of developing cardiovascular disease by eating certain foods every day,” says preventive cardiology dietitian Julia Zumpano, RD, LD. “There is a great variety of fruits and vegetables that are good for your heart.”
“Try to eat foods that are in their natural form, as they come from the ground,” Zumpano says, recommending what she calls the “whole-foods diet.”
That diet includes, of course, heart-healthy foods such as nuts, fish, whole grains, olive oil,
vegetables and fruits, but don’t be afraid to treat yourself occasionally with a glass of red wine or a piece of dark chocolate, Zumpano says. She suggests using this list as a guide to create meals
and snacks with a healthy focus. Just a few simple swaps could make a big
difference for your cardiovascular health.
12 foods that are good for your heart...
① Eat fish high in omega-3s, such as salmon, tuna, mackerel, herring and trout.
② A handful of healthy nuts such as almonds or
walnuts will satisfy your hunger and help your heart.
③ Berries are chock full of heart- healthy
phytonutrients and soluble fiber. Try blueberries,
strawberries, blackberries or raspberries in cereal
or yogurt.
④ Seeds. Flaxseeds contain omega-3 fatty acids, fiber
and phytoestogens to boost heart health. Take them
in ground or milled form to reap the greatest benefit.
Chia seeds also provide omega 3, fiber and protein
and can be eaten whole.
⑤ Oats are the comfort-food nutrient powerhouse. Try
toasting oats to top yogurt, salads or to add into
a trail mix if you are not a fan of them cooked.
⑥ Legumes. Dried beans and lentils ― such as garbanzo,
pinto, kidney or black beans, are high in fiber,
B-vitamins, minerals and other good stuff.
Veggie chili, anyone?
⑦ A 4-ounce glass of red wine (up to two for men and one
for women per day) can help improve good (HDL)
cholesterol levels.
⑧ Soy. Add edmame beans or marinated tofu in a stir-fry
with fresh veggies for a heart-healthy lunch or dinner.
⑨ Red, yellow and orange veggies such as carrots, sweet
potatoes, red peppers, tomatoes and acorn squash are
packed with carotenoids, fiber and vitamins to help
your heart.
⑩ Green veggies. Popeye was right ― spinach packs a
punch! So does kale, Swiss chard, collard/mustard
greens and bok choy. Use these sandwiches and salads
instead of lettuce. Broccoli and asparagus are filled
with mighty nutrients such as vitamins C and E,
potassium, folate, calcium and fiber.
⑪ Fruits such as oranges, cantaloupes and papaya are
rich in beta-carotene, potassium, magnesium and fiber.
⑫ Dark chocolate is good for your heart health. The
higher the percentage of cocoa the better! (The
fiber and protein increase with higher cocoa and
the sugar decreases). If you are a fan of milk
chocolate. start with at least 70% cocoa.
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