Heart Healthy Foods
When we think about nutrition and heart health, we often
default to the list of foods we shouldn’t be eating which in turn provokes a
feeling of deprivation. It’s hard to stick to a lifestyle goal if you
constantly feel deprived. Instead, start celebrating the bounty of foods that
support your heart’s health. Here are eight foods you can feel good about
eating every single day.
Salmon is rich
source of anti-inflammatory omega-3 fatty acids that have been shown to support
heart health and general disease prevention. Including salmon or other fatty
fish like sardines and anchovies can help raised the good HDL cholesterol and
lower the bad LDL cholesterol. Salmon is as simple to prepare as seasoning a
filet with olive oil, lemon juice, salt and pepper and roast it at 400 degrees
for 10-12 minutes.
Nuts are rich in
fiber, anti-inflammatory fats, protein, and more. They contain vitamin E, which
boasts a slew of health benefits like helping to lower bad cholesterol. Nuts
play a role in keeping your endothelial cells healthy – the cells lining are
artery walls. They are also a good source of magnesium. This aids in muscle
relaxation and can be naturally calming. Add nuts to your oatmeal, put them on
a salad, or enjoy them as a healthy snack.
Berries contain
anthrocyanins and may help regulate blood pressure. A study of women aged 25
through 42 showed that those people who ate more than three servings of
blueberries and strawberries a week had a 32% lower risk of heart attack
compared with those who ate less. Eating blueberries has also been linked to
the raising of HDL cholesterol and a lowering of triglycerides. Blueberry
intake is also associated with decreased oxidative cell damage which has been
linked to healthy arteries. Add berries to smoothies, cereal, and even to
savory grain dishes.
Dark Chocolate
contains flavonoids. This helps with lowering blood pressure, successful blood
clotting, and overall inflammation. Look for dark chocolate with at least 75%
cocoa as higher percentages of cocoa is more nutrient dense and tends to be
lower in sugar. The recommended intake is up to one ounce per day so enjoy dark
chocolate in moderation.
Potatoes are
often avoided due to dietary myths around staying away from white foods, but
this nutrient dense vegetable deserves a place on your plate. Potatoes are rich
in potassium which helps with blood pressure regulation. They are also high in
fiber. Potatoes are an inexpensive healthy vegetable. Avoid deep fried potatoes
or loading them up with cheese and instead experiment with healthier cooking
methods like grilling, baking, or roasting.
Tomatoes are an
excellent source of lycopene, an antioxidiant that has been shown to help with
cholesterol reduction and decreasing the risk of heart attack. They are also a
great source of potassium. In the winter months, choose grape of cherry
tomatoes as they tend to be more flavorful than their larger counterparts. You
can eat them raw or enjoy them in soups, stews, sauces, and more.
Beans are an
inexpensive plant based protein. Beans and lentils are trending in 2015 for
good reason! Consumption of beans and legumes are associated with a lower risk
of heart disease as well as improved glycemic control. They are also a good
source of folate and magnesium which helps lower risk of heart attack, stroke,
and peripheral vascular disease. Rich in fiber and protein, beans and legumes
are satisfying. If you buy canned, make sure to rinse and drain them. This
simple act can decrease the sodium content by over 50%.
Olive oil, a
mainstay in the Mediterranean diet, has long been associated with heart health.
Consuming olive oil in the place of more saturated fats can decrease your risk
of heart attacks and strokes.
Source: Government Employees Hospital Association Health
eReport - March 2015 Health e-Report
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