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Best foods for heart-healthy eating
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Heart disease is the number one killer of both men and women in the United States. Fortunately however, we have the ability to reduce our risk, or even reverse heart disease, by modifying our diet. Several clinical studies have demonstrated that eating a heart-healthy diet provides multiple benefits including: lowering blood pressure, lowering cholesterol, controlling diabetes and maintaining a healthy weight. Good food choices can have a big impact on your health. So if you are concerned about your risk of heart disease, take some simple and steady steps by adding these best foods for heart-healthy eating to your diet. .jpg)
- Salmon, tuna and mackerel are abundant in omega-3 fatty acids, which is a type of unsaturated fat that helps prevent thrombosis or blood clots, lower blood pressure and reduce inflammation. Chicken and turkey breast are good choices of protein if fish is not your favorite, or if you have allergies to fish.
- Eating nuts as part of a healthy diet can be good for your heart. Nuts contain unsaturated fats and fiber, both of which help lower your cholesterol. Moreover, nuts are nutritious, inexpensive, and convenient to take with you to work or school.
- Whole grains are good sources of fiber and other important nutrients, such as selenium, potassium and magnesium, all of which can maintain good heart health. Unlike refined grains such as white rice or white flour, whole grains haven't had their bran and germ removed by milling. This makes them good sources of fiber which lowers cholesterol levels.
- Legumes are a class of vegetables that include beans, peas and lentils. Legumes are high in folate, potassium, iron and magnesium, all of which help maintain a healthy heart. Because of their rich protein content, occasionally try substituting legumes for meat, which has more fat and cholesterol.
- Fruits and vegetables are high in antioxidants which protect against heart disease, and loaded with nutrients and fiber that can lower blood pressure and cholesterol. Remember to choose vegetables of different colors for maximum nutrition. Steaming vegetables preserves nutrients. Berries , including blackberries, blueberries, strawberries, and raspberries, are loaded with heart-healthy anti-oxidants and fiber.
- Olive oil is rich in mono unsaturated fat, so its use in modest amounts is a good heart-healthy choice. The Food and Drug Administration recommends using about 2 tablespoons of olive oil a day to get its heart-healthy benefits. To add olive oil to your diet, use it as a substitute for butter or margarine. You can saute vegetables in it or mix it with vinegar as a salad dressing.
- Oatmeal is a rich source of fiber and heart-healthy nutrients such as zinc, selenium and Vitamin E. Starting your day with a bowl of oatmeal (watch the sugar), and eating oat-based snacks are great eating habits for your heart’s health.
Remember to add these best foods for heart-healthy eating to take control of your health.
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