Now that summer is around the corner its time to get your body back into shape. In addition to regular physical activity, including certain foods in your diet is an important step toward a healthy heart. Continue being good to your heart and it will reward you many times over with a longer, more vigorous life.
Healthy Lifestyle Tip: Heart Healthy Foods
Simple food choices go a long way when it comes to your heart's health. Focusing on fresh foods full of heart-healthy fats and antioxidants can decrease your risk of developing heart disease and cut your chances of a heart attack. These 10 foods will help keep your ticker in top shape.
Oatmeal
Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich super food can lower levels of LDL (or bad) cholesterol and help keep arteries clear.
Salmon
Super-rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay. Aim for two servings per week. Salmon contains the carotenoid astaxanthin, which is a powerful antioxidant. Not a fan of salmon? Other oily fish like mackerel, tuna, herring and sardines will give your heart the same boost.
Avocado
Add a bit of avocado to a sandwich or spinach salad to increase the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL (or good) cholesterol in your body.
Olive oil
Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease.
Nuts
Almonds, walnuts and macadamia nuts are all full of omega-3 fatty acids and mono- and polyunsaturated fats.
Berries
Blueberries, raspberries, strawberries, whatever berry you like best, are full of anti-inflammatories, which reduce your risk of heart disease and cancer.
Legumes
Fill up on fiber with lentils, chickpeas, and black and kidney beans. They're packed with omega-3 fatty acids, calcium and soluble fiber.
Spinach
Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium and fiber.
Flaxseed
Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for the ultimate heart-healthy breakfast.
Soy
Soy may lower cholesterol, and since it is low in saturated fat, it's still a great source of lean protein in a heart-healthy diet.
Source: Health.com
on Thursday, 02 February 2012
in TalkOfDC Blog
