Eat Your Heart Out: The 10
Best Heart-Healthy Foods – Ajit
Patel Sanda Wellness
Your heart is like the motor of
your body.
And like any motor, it has to be cared for, with the right ingredients going in
to keep things at peak performance. And with heart disease remaining the
leading cause of death for both men and women in the United States, adding a
few heart-healthy substitutions to your daily diet is an easy way to start
changing your lifestyle for the
better.
10. Coffee
That’s right, coffeeholics,
rejoice! Your favorite morning pick-me-up aids in natural fat burning and can
even boost metabolism
by 3-11%. In doing so, it becomes easier for your heart to do its job pumping
on and on. Further research suggests moderate coffee consumption (1-3 cups/day)
reduces the risk of a stroke, particularly in women.
9. Apples
The saying is right: “An apple a
day keeps the doctor away,” on top of keeping your heart smiling. The fiber in apples blasts plaque
buildup in your arteries and keeps further cholesterol from solidifying in its
walls. Chomp away at the fruit as a lunch companion or an afternoon snack.
Topping the beta-carotene charts,
sweet potatoes take vitamins A, C, and E and help reduce the risk of heart
disease while delaying the bodily effects of aging.
Low calorie, try baked sweet potato fries as a side, or pop in the microwave
for a mindless meal.
7. Tomatoes
Rich in potassium and a great
source of the antioxidant lycopene (a carotenoid believed to help keep blood
vessels open and strong), tomatoes
in any form will help fight your chances of a heart attack. On top of being low
in sugar and high in folic acid, roasted tomatoes in garlic and olive oil is a
spectacular side dish to pair with your next entree.
6. Oatmeal
There’s hardly a healthier way to
start your day than with a bowl of hot oatmeal. A fantastic source of fiber,
oatmeal lowers cholesterol and reduces the risk of heart
disease. Avoid instant oatmeal, however, which tends to hide a lot of refined
sugar, instead opting for steel cut or whole oat groats (a fancy name for
oatmeal’s kernels).
5. Soy
Soy comes in a ton of varieties,
from classic tofu to soy milk you can stir into that morning cup of Joe. It
delivers an almost incomparable protein boost
(half a cup can provide nearly 20% of your daily dose) while remaining low in
sodium and cholesterol, common elements in many animal product alternatives.
4. Garlic
Not only does garlic make for
killer flavoring, its cholesterol-reducing antioxidants lower blood pressure
and increases overall blood
flow. Keep it fresh, though. Processed garlic provides the same heart help, but
not nearly to the same degree as full cloves nabbed in the produce section.
3. Red
wine
The perks of an evening glass go
beyond relaxation. Red
wine contains the compound polyphenol resveratrol, an antioxidant that help
clears bad toxins from blood and makes your heart’s job easier. The key here,
though, rests in sticking with only one glass.
2. Seeds
& Nuts
Nearly any kind of nut is your
heart’s best buddy. From almonds and pistachios to a pinch of peanuts, most
pack your heart’s necessary fiber and magnesium
punch. Some, like walnuts, also carry the essential body fat, omega-3.
As long as you avoid the kind with added salt, you’ve got a go-to,
heart-healthy snack.
Likewise, sprinkling flax or chia
seeds onto the foods
you already eat delivers the same benefits of fiber and omega-3 acids. They’re
a simple topping for salads, yogurt parfaits, fruit spreads, or even blended
into a smoothie.
1. Salmon
Nothing compares to the levels of
healthy, fatty acids you get from fish oils. Their omega-3
content goes hand-in-hand with lowering blood pressure and regulating good
and bad cholesterol. Experts advise incorporating salmon (or other omega-3 rich
fish like tuna and mackerels) into your diet at least 2-3 times a week. They
work great as sandwiches
for lunch or as the centerfold of a dinner pasta spread.
A specialist from ICE, Institute
of Cardiovascular Excellence, says eating a healthy diet low in cholesterol,
salt, and saturated fat can help you avoid heart disease. Combined
with moderate exercise and lower stress levels, a heart-friendly diet will go a
long way in keeping you at your best. And, with most of these delicious foods, your taste buds will
thank you, too!
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