In
a fast-paced world where convenience trumps (more time- and labor-intensive)
healthy home cooking, the battle is on to protect your heart. The food choices
you make can drastically affect your heart health, energy and appetite control.
Keep your heart in tip-top shape with choices that are tasty, healthy and
convenient for the entire family. From berries and nuts, to fish and leafy
greens, find out which foods are best for your heart.
1.WATERMELON
Satisfy your sweet
tooth while chomping on a slice of watermelon, a low-calorie treat that is high
in fiber and a great source of antioxidants, according to Dr. Sarah Samaan,
cardiologist with Legacy Heart Center in the Dallas-Fort Worth Metroplex. “It’s
a fabulous source of lycopene, which has been linked to a lower risk for heart
disease and cancer,” Samaan says. “Watermelon also supplies citrulline, which
may improve the health of our blood vessels and may even have benefits for
people with erectile dysfunction and diabetes.” Watermelon is also a source of
vitamins C and A, as well as potassium and magnesium.
2.YOGURT
For
a sweet and savory treat that won’t clog your arteries, opt for a cup of
yogurt, which will protect more than just your heart, says Dr. Andrea Paul, a
physician and chief medical officer at Boardvitals.com, an online medical
question bank. “Yogurt protects against gum disease, which can increase your
risk of heart disease,” she says. In addition to reducing your risk of heart
disease, according to Paul when you eat low-fat yogurt, you also absorb
powerful antioxidants, vitamins, fiber and probiotics that are beneficial to
your overall health, digestion and well-being. Top with fresh or frozen berries
for a sweet and healthy treat during the day.
3.TOMATOES
4.AVOCADOS
Avocados
are full of healthy monounsaturated fats and are a source of potassium, a
mineral also known for controlling blood pressure, according to Bridget
Swinney, a Texas-based registered dietitian. “They are also a great source of
vitamin C, fiber and carotenoids,” Swinney says. “Carotenoids have been
associated with a decreased risk of death from cardiovascular disease.” In
addition to offering a beneficial dose of fiber, avocados have been shown to
help the body absorb other antioxidants when eaten with veggies such as spinach
and carrots, she says.
5.BERRIES
Packed
full of antioxidants, berries are a great snack choice to keep your heart
healthy. Berries increase good cholesterol (HDL) and lower bad cholesterol
while lowering your blood pressure. In addition, the low-calorie, fat-free
fruit (in any form: fresh, frozen, dried or cooked) contains nutrients that
promote bone growth and the conversion of fat to energy. “These little cancer
fighters combat oxidation and inflammation and should be eaten daily,” Frey
says. As if that’s not enough, the hardworking fruit possess polyphenols, which
have been shown to increase levels of nitric oxide, a molecule that causes
blood vessels to relax.
6.COLLARD GREENS
Low in calories and packing a hefty nutritional punch,
collard greens contain vitamins K, A and C, as well as folate, manganese,
calcium and fiber and much more. These important nutrients allow your blood to
clot normally, help prevent calcification of your arteries and even protect
your bones from fracture. “Collards have even been found to bind bile acids in
the digestive tract, which lowers the body’s cholesterol,” says Rea Frey,
Chicago-based nutrition specialist and International Sports Sciences
Association certified trainer. “Collard greens also increase cardiovascular
health due to their anti-inflammatory properties.”
7.BEANS
Just
a half-cup of beans a day will keep your heart in optimal shape, according to
Georgia-based nutritionist Dr. Keith Kantor. “Soluble fiber is a key reason why
beans are beneficial to your heart,” Kantor says. “The fiber binds to
cholesterol and keeps it from being absorbed in the gut and building up to
unhealthy levels.” Add some black, kidney, lima, navy, pinto or white beans to
your next meal for that extra dose of soluble fiber, in addition to folate,
magnesium, calcium, omega-3 fatty acids and B-complex vitamins -- all essential
nutrients to keep your heart healthy.
8.WALNUTS
As
a convenient snack in a bag or on top of a salad, walnuts boost your heart
functions with healthy omega-3 fats and antioxidants. “Eating two ounces a day
has been shown to improve blood vessel function among people with diabetes and
also protect people from heart disease who are at risk for it,” says Bridget
Swinney, a Texas-based registered dietitian and the author of "Eating
Expectantly: The Practical and Tasty Guide to Prenatal Nutrition." Swinney
points out that a handful of nuts has also been shown to lower cholesterol
levels and help satisfy hunger.
9.QUINOA
This
Peruvian wonder pseudo-grain (it’s actually a seed) is an incredible
nutritional multitasker, according to Texas-based cardiologist Samaan. “It’s a
fabulous source of vegetable protein,” Samaan says, “which is better for heart
health, kidney health and blood pressure than protein from red meat.” In
addition, she points out that quinoa contains almost twice the amount of fiber
as other grains. Full of antioxidants and a good source of heart-healthy
monounsaturated fat -- the same type of fat found in olive oil and avocados --
quinoa is a much-needed source of fiber and is gluten-free. “What’s more,”
Samaan notes, “quinoa is easy to cook, very versatile and really delicious.”
10.SALMON
When
you serve salmon as your main entrée you’ll keep your blood pumping and your
heart in prime shape. Studies show consuming fish regularly each week is
associated with a 30 percent lower risk of developing coronary heart disease
over the long term, notes Georgia nutritionist Kantor. “Cold water fish, such
as salmon, contain omega-3 fats, lower levels of harmful lipid levels,” Kantor
says. “Omega-3s also lower blood pressure slightly and can help prevent
irregular heart rhythms, while also reducing inflammation throughout the body.”
Serve your salmon with a side of collard greens and you have a scrumptious,
heart-friendly meal.
11.ALMONDS
Almonds
are another smart option to maintain a healthy heart. According to Dr. Chauncey
W. Crandall IV, director of preventative medicine at the Palm Beach
Cardiovascular Clinic in Florida, just a handful of almonds a day have been
shown to lower LDL cholesterol. Almonds are loaded with vitamin E, fiber and
protein -- all necessary nutrients to keep your heart in top shape. In addition
to eating nuts by the handful, you can also incorporate almonds into your baked
goods. “You can use almond flour instead of wheat flour to help add almonds
into your diet,” Crandall points out.
12.PEAS
Sneak
peas into a bowl of pasta or a salad, or use them alone as a heart-healthy side
dish. “Peas are loaded with fiber, and they provide a sweet burst of flavor and
add bright colors to any dish,” says New York-based nutritionist Keri Glassman.
Peas can also help with weight management, a key ingredient to staying heart
healthy. One cup of peas has fewer than 100 calories with an abundance of
micronutrients, fiber and protein. “Try frozen peas, which are flash-frozen at
the peak of ripeness, and steam them for a bright addition to salad or even
omelets,” recommends Glassman.
13.OATMEAL
Whole
grains will keep your heart healthy and help you to maintain your weight, a
necessary heart-healthy action considering that obesity is a risk factor for
heart disease and heart-related complications. Start your day off with a bowl
of oatmeal, suggests registered dietitian Bridget Swinney. “At least half the
grains in your diet should be whole grains, but the more the better,” she says.
“Whole grains are more filling, they help you eat less and thus they help with
weight control. Whole grains have also been shown to decrease the risk of heart
disease and stroke.”
14.CANTALOUPE
As
the seasons change, so do the fruit and veggie harvests; however, this
heart-healthy melon is available year round. Packed with vitamin C, cantaloupes
offer a sweet treat to nibble on throughout the day, says registered dietitian
Keri Glassman. According to Glassman, research has shown a link between
increased vitamin C consumption and a decreased risk of coronary heart disease,
because vitamin C is an antioxidant that works to fight damaged cells while
protecting cells from free radical damage. This sweet melon is also packed full
of vitamins A, B, K, potassium, folate, magnesium and fiber.
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