It’s time for some Heart Health! Not just on Valentines Day, but every day. Let’s love your heart by eating superfoods.
Heart disease is number one killer among both men and women in the United States. And although we all realize that eating healthy foods help reduce the risk, we may not know which foods are the best choices to fight heart disease.
Heart Health With Superfoods
The key is stepping up fiber and choosing unsaturated fats. Eating unsaturated fats, like omega-3 fatty acids and olive oil, can help to reduce triglycerides. And a diet rich in soluble fiber helps to decrease LDL cholesterol levels. You can get soluble fiber from legumes, fruits and vegetables.
Sardines are an awesome source of omega-3 fatty acids, along with calcium and niacin. You can prepare fresh ones on the grill, or canned sardines work great in salads or sandwiches. Mackerel is another excellent source of omega-3’s and is full of selenium. This is an antioxidant that may help protect the body from heart disease and cancer. A great way to get omega-3’s on the go is by grabbing a handful of walnuts for an afternoon snack. Add some to your green salad or give chicken salad a nutrition boost by adding ground walnuts.
Kidney beans are an affordable source of high fiber, are low fat and have no cholesterol. Add them to salads and chili; they truly are almost a perfect health food. Since canned varieties tend to be higher in sodium, try to use the dried varieties whenever possible. Rinse canned beans thoroughly under cold water to wash away some of the residual salt.
Whole-grain barley is rich in soluble fiber and insoluble fiber, which is good for helping with digestion. It’s also a good protein source. It is a good supply of iron and minerals. Choose whole-grain barley cereals, or substitute whole-grain barley for rice and pasta side dishes once a week.
Oatmeal is a great way to boost your fiber content early in the morning. It also has a low glycemic index, which helps to provide lasting energy stave off hunger. Eat rolled oats, and add some raisins, apples, and honey for flavor. Choose wisely though – instant oatmeal isn’t a healthy option because it’s usually loaded with sugar.
How Do You Boost Your Heart Health?
Do you have any heart healthy recipes you’d like to share or are looking for? Feel free to reach out to me through the contact form on the right or on my Contact page. I’d be happy to speak with you.
And don’t forget, if you aren’t sure of what you are doing in the kitchen but want to eat healthy, you can sign up for my FREE Cooking Basics how-to-tips! You’ll get an email every week for an entire year. That’s 52 helpful kitchen tips! Everything from how to make the perfect fried egg to different ways to prepare vegetables and how to freeze those fruits & veggies you find at the market 🙂
Enjoy and Be Healthy!