Keep Your Heart Healthy With These 10 Foods


Eat Salmon for a healthy heart

Heart disease has become a major cause of death so it’s no wonder that there is plenty of talk about how to keep your heart healthy. While a diet rich in fruits, vegetables and whole grains that incorporate lean proteins and fish is key to a healthy lifestyle, there are a few foods that stand out in their healing power. Keep your heart healthy with these 10 foods.

This is not an exhaustive list, nor is it a suggestion that these are the most heart smart foods. It seems that every day there is new research claiming the powers of another superfood. These are just ten foods to consider in your heart healthy lifestyle.

Blueberries

Full of antioxidants and folate, blueberries are known to fight heart disease, cancer and other illnesses. They also include plenty of fiber and vitamin C. Use them on top of your cereal and salads and add them to baked goods.

Tofu and Soymilk

The soy-based products include plenty of healthy benefits and are rich in calcium, potassium and magnesium. Tofu is a great meat substitute and soymilk can replace the regular milk you drink and add to foods daily.

Oatmeal

Oatmeal is full of omega-3 fatty acids, calcium, potassium, magnesium, soluble fiber and folate.

Spinach

This flavorful green vegetable includes calcium, fiber, potassium and B-complex vitamins. Use spinach in place of lettuce in salads and sandwiches. Cooked spinach is delicious as well.

Salmon

[social_quote duplicate=”yes” align=”default”]Oily fish are a good source of vitamins A and D and omega-3 fatty acids. [/social_quote]Salmon has the highest concentration omega-3s, but tuna, trout, mackerel, sardines, herring and anchovies are also good source. You can grill salmon; add it to a stir-fry, pasta or even a salad.

Flax Seeds

These small seeds pack a nutritional punch and are easy to add to foods, virtually unnoticed. They are a good source of omega-3 fatty acids, phytoestrogens and fiber. Add them to your breakfast cereal, yogurt or baked items.

Red Wine

Now, here’s some great news. Red wine has antioxidants that can improve your good cholesterol levels. Enjoy a glass now and then, knowing it’s good for you.

Black and Kidney Beans

These beans are high in soluble fiber, B-complex vitamins and folate. Because they are low in fat, they’re a great protein source in your meals. Add them to soups, serve them over rice or make some chilli.

Almonds and Walnuts

Another great source omega-3s, these nuts are great as a snack by themselves or added to other foods. They also have mono and polyunsaturated fats, magnesium and fiber.

Sweet Potatoes

Not only do they taste good, but sweet potatoes also have plenty to offer nutritionally. They are a great course of beta-carotene, fiber and vitamins A, C and E. Eat them as a side dish or puree them into pancakes and muffins. (By the way, for dog owners, sweet potatoes are a great food for when your dog has an upset stomach!)

How can you incorporate these nutritious and flavorful foods into your diet? How about starting with a bowl of oatmeal with some blueberries in the morning, spinach salad for lunch and lovely grilled fish in the evening? A handful of almonds and walnuts make a great little snack between meals too. And don’t forget that glass or red wine…it’s good for you!

My favourite has to be the red wine – what is yours?

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