Heart Healthy Foods

There are so many foods to eat to keep our heart healthy. Keep in mind, the best foods are fresh and in as natural a state as possible. Here are some of our 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 antioxidants that trigger the production of enzymes which reduce the risk of certain diseases, such as cardiovascular disease.
  • Gone Fishin'. Eating fish high in omega 3 fatty acids (such as salmon, canned tuna, herring, sardines or trout) at least twice a week can reduce the risk of dying from heart disease by a third! These different types of 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. Instead of chips or other unhealthy snacks, substitute with 1 oz (about 3 tablespoons) of plain, un-salted or un-sugared nuts. Nuts are great additions 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. This added fiber helps lower your bad (LDL) cholesterol. For a zesty flavor, squeeze fresh lime and chopped fresh cilantro on top. Muy Bien!

Eating healthy for your heart can be fun and flavorful. Check out the American Heart Association website, as well as Aging Care's "Elder-Friendly Grocery Shopping List" for more heart healthy foods and recipes. Enjoy your healthy lifestyle!

Published on August 29, 2018.