Did you know that heart disease is the number one killerd ? Scary! Turns out, February is Heart Healthy Month, so we’re leaving the love month with tasty ways you can keep that heart of yours pumping longer!
1. Oatmeal contains a certain element of fiber called beta-glucan, which has been shown to reduce LDL (bad) cholesterol. It also contains a special antioxidant called avenanthramides, which prevents free radicals from attacking good cholesterol and helps reduce the risk of heart disease. Oatmeal also helps keep your arteries clear and contains calcium, omega-3’s and fiber, which have been proven to stabilize blood sugar. Just skip the instant oats, since they’re loaded with hidden sugars and sodium!
2. Salmon is the premiere source of omega-3 fatty acids, which are healthy fats that the human body cannot produce on its own. Omega-3’s are known to minimize symptoms of inflammatory diseases and reduce blood pressure. Salmon is very high in protein, low in cholesterol and also contains astaxanthin, a very powerful antioxidant that’s converted to vitamin A in the body.
3. Avocados contain oleic acid, a monounsaturated fat that may help lower bad cholesterol. They’re high in potassium, which can help ward off high blood pressure, heart disease and stroke. They also contain a heart healthy fat that contains lycopene, a potential cancer-fighting agent.
4. Olive Oil oil is full of monounsaturated fats, which can help lower your risk of heart disease and help normalize blood clotting. The antioxidants found in olive oil can also help protect against some cancers while boosting your HDL (good) cholesterol.
5. Nuts, like almonds and walnuts, are full of monounsaturated fats and polyunsaturated fats, a fat that’s mostly found in plant based foods and oils. They are also full of protein and omega-3’s, which are great for the heart. About a handful a day is enough to do the trick.
6. Berries are full of powerful antioxidants called polyphenols, which have been known to lower the risk of heart disease. Studies have shown that eating a moderate amount of berries may increase HDL (good) cholesterol and reduce blood pressure. They’re also rich in disease fighting phytochemicals that can help prevent heart disease, cancer and diabetes.
7. Legumes, or beans, are incredibly low in fat and contain no saturated fat or cholesterol. Beans are a high plant based protein that also have fiber, iron, folic acid and the heart healthy omega-3’s. Red and black beans also contain eight types of flavanoids, which reduces the risk of a stroke.
8. Spinach is an antioxidant rich super food that’s high in vitamins A, C and K, all of which are good for your bones and heart. It has been shown to lower the risk of some cancers while also being incredibly rich in fiber and folate, a water soluble B vitamin that’s important for building and maintaining healthy cells.
9. Soy is a nutrient dense, heart healthy food. It contains B-vitamins, unsaturated fats, calcium, zinc and fiber. It’s cholesterol free and a healthier, leaner protein, compared to meat. Soy is a complete protein, meaning it contains all of the essential amino acids that the body cannot produce. Studies have shown that soy protein could lower LDL (bad) cholesterol, which can help prevent heart disease.
10. Tomatoes are packed with vitamins and lycopene, which has been shown to reduce the risk of heart disease. When lycopene is combined with other antioxidants found in tomatoes, such as beta-carotene or vitamin c, the body works to neutralize free radicals that could damage cells. Studies have shown that tomato products prevent the oxidation of LDL (bad) cholesterol.
