In honor of American Heart Month, this edition of the Good For You Food of the Week focuses on foods that promote heart health. Changing your diet is one of the easiest, and yummiest, ways to help reduce your risk for heart disease. Foods that are rich in antioxidants, fiber, and omega-3s give you plenty of ammo for battling heart disease.
As an added bonus, if you eat them daily and in moderation, they’ll probably help you lose weight, too. Click on the links to learn more about these heart healthy foods, including tips for how to select, store and prepare them.
Olive oil A staple of the Mediterranean diet, olive oil has been helping people live longer, reduce the risk of heart disease and breast cancer, prevent bone loss, and control blood sugar for centuries. The monounsaturated fats of olive oil are less likely to oxidize as LDL cholesterol, which clings to artery walls and leads to clogging of the arteries.
Almonds This little snack packs a punch. You’ll get omega-3 fatty acids, vitamin E, fiber, calcium, and monounsaturated fats, as well as other nutrients. Between meals, reach for a handful of almonds to keep you satisfied.
Walnuts Like almonds, walnuts give you omega-3 fatty acids and monounsaturated fats. Stir them into your oatmeal, sprinkle them on your salads, add them to baked goods, or just eat them out of your hand.
Salmon Packed with polyunsaturated (heart-healthy) omega-3 fatty acids, salmon is one of the tastiest ways to help prevent heart disease. Omega-3s can lower your blood pressure, lower your LDL or “bad” cholesterol, as well as decrease your level of triglycerides, which can damage your arteries. These are all highly beneficial to heart health. Omega-3s may also prevent stroke by lowering the body’s rate of blood clotting.
Tuna If salmon’s a little out of your regular budget, try tuna, which is much more affordable. It’s an excellent source of omega-3 fatty acids, potassium, selenium, and vitamin B12.
Flax seed It may be tiny, but this little seed is packed with heart-healthy benefits. A mere two tablespoons of flax seed will give you nearly one and a half times your daily requirement of omega-3 fatty acids. In the same serving, you’ll also get manganese, folate, dietary fiber, magnesium, copper, protein, phosphorous, and vitamin B6. The omega-3s in flax seed can help lower cholesterol, protect against heart disease, cancer, and diabetes, reduce inflammation, lower and help control blood pressure, protect your bones, and provide beneficial fiber.
Black beans The combination of protein and fiber in black beans will help regulate your blood sugar, which in turn can reduce your risk for type 2 diabetes. Likewise, adding legumes such as black beans to your diet will help reduce your risk for cardiovascular disease and lower your cholesterol levels.
Oatmeal Many people don’t realize that oats are a whole grain, provide some protein, and one cup has almost twice as much fiber as a slice of whole wheat bread. They also help stabilize your blood sugar, making them an ideal food to begin your day. The fiber in oats, called beta-glucan, has been shown to help lower cholesterol and reduce the risk of cardiovascular disease. The blood sugar stabilizing effect of oats can also reduce one’s risk for Type 2 diabetes.
Tomatoes These nutritional powerhouses that provide lycopene, a carotenoid that has been linked to fighting prostate and pancreatic cancer, and preventing heart disease. In addition to providing valuable lycopene, tomatoes are an excellent source of vitamins C, A, and K. You’ll also get plenty of potassium, dietary fiber, B vitamins, iron, and magnesium when you include tomatoes in your diet.
Red wine This good for you beverage contains polyphenols (antioxidants) which increase levels of HDL (“good”) cholesterol and may help prevent heart disease. Polyphenols, found in the skin and seeds of grapes, help protect the lining of blood vessels in the heart. Flavonoids in red wine are the key. There is some evidence to suggest that the antioxidants in red wine can prevent blood clots and the formation of plaque in the arteries. In fact, other polyphenols, called non-flavonoids, in red wine are being studied because they appear to help prevent arterial blockage, a key contributor to heart disease.
Talk it up:
What are your favorite heart healthy foods?
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