Maple Knoll Village


Show Your Heart You Really Care With 7 Heart Healthy Foods
February 21, 2012, 2:45 pm
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Show your heart you really care with 7 heart healthy foods.

February is Heart Health month.  You can help fight cardiovascular disease by adding foods to your diet that are rich in vitamins, nutrients and Omega 3s.  Select plenty of fruits and vegetables and other items that remain true to their natural state.  Eat more “whole-foods” and less processed ones.

Take kindness to heart by adding the following foods to your everyday diet.

Oatmeal – A great way to start your day, oatmeal is full of omega 3 fatty acids and is rich in fiber to help lower bad cholesterol (LDL).  Top it off with berries or bananas and for a heart healthy treat, try some oatmeal cookies.

Tuna – This fatty fish is a rich source of heart healthy omega 3, high in protein, B-vitamins and nutrients that help the body produce red blood cells.  If you’re buying canned tuna, select the variety packaged in water, not oil.  Also, mixing tuna with high fat mayonnaise can cancel out the health benefits. 

Blueberries – A tiny gem packed with anti-inflammatories that help reduce the risk of heart disease. Blueberries contain anthocyanins, the antioxidant responsible for their dark blue color and they’re loaded with fiber.  The best part is, you can get blueberries year-round.

Spinach – Essential to muscle strength, spinach has co-enzyme Q10 to help keep the heart muscle strong.  It also contains lutein, an antioxidant known to prevent or reduce hardening of the arteries.  Consider swapping out iceberg lettuce with this green leafy dynamo.

Almonds – All nuts are loaded with good fat (poly and monounsaturated) but almonds are nutritionally dense, giving you more benefit with fewer calories.  Great as a snack or salad topper, almonds can help reduce cholesterol. 

Black Beans – An abundant source of soluble fiber, black beans also contain a wide variety of both antioxidants and anti-inflammatories to help fight heart disease and high cholesterol.  The weather is just right for some black bean chili.

Brown rice – If you’re eating white rice, consider replacing it with brown.  The bran is kept intact with brown rice, giving you a healthy dose of fiber and it’s the only form of the grain that has Vitamin E.

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