Heart Healthy Foods

There are so many foods to eat to keep our heart healthy. Keep in mind, that the best foods are fresh and in as natural a state as possible. But beyond oatmeal and fresh fruits and veggies, here are some of my favorites:

• More (dark) Chocolate, less risk! Dark chocolate not only tastes delicious, it can help stave off heart disease due to the flavinoids it contains. Flavinoids are an antioxidant and are helpful by triggering enzymes that reduce the risk of certain diseases like cardiovascular disease.
• Gone Fishin': Eating fish high in omega 3 fatty acids (such as salmon, canned tuna, herring, sardines and trout) at least twice a week can reduce the risk of dying from heart disease by a third or more. These fish offer important heart-protective vitamins and minerals.
• Be a little Nutty! Snacking on nuts such as almonds, walnuts, and pecans can lower your risk of cardiovascular and coronary disease. The fat from these nuts actually helps reduce bad (LDL) cholesterol. Substitute 1 oz (about 3 tablespoons) of plain, un-salted or un-sugared nuts 4-5 times a week instead of another snack like chips, candy or any processed food. Nuts are good added to salads, yogurt, oatmeal and more. Watch your portions though because nuts are high in calories.
• Power Salsa: Fresh salsa paired with veggies or low fat/ low salt chips is rich in antioxidants. For added benefit mix in a can of rinsed and drained black beans-the fiber in your diet helps lower bad (LDL) cholesterol. For a bigger flavor punch squeeze fresh lime and chopped fresh cilantro on top. Muy Bueno!

Eating healthy for your heart can be fun and flavorful. Check out the American Heart Association website for more heart healthy foods and recipes and enjoy your healthy lifestyle!

Published on Mar 08, 2012.