clean eating
feed your heart Keep your ticker—and your taste buds—happy with these 10 heart-healthy foods
Cranberries are a rich source of polyphenols—antioxidants that have been associated with a reduced risk of heart disease, diabetes, and stroke. Polyphenols can also protect against hardening of the arteries. In one study, people who drank cranberry juice showed significant improvements in blood flow and arterial stiffness. Try this: Add chopped raw cranberries and walnuts to tuna salad; purée unsweetened cranberry juice, chopped basil, and honey, then strain and serve over ice as a mocktail; top baked sweet potatoes with dried cranberries and chopped pecans.
Green tea is packed with antioxidants that help to reduce the risk of blood clots and can also help blood vessels relax. Green tea helps to improve HDL and LDL cholesterol ratios, and some studies show that drinking two cups of green tea per day can lower heart disease risk by as much as 25 percent. Try this: Blend matcha (green tea powder), coconut milk, and frozen bananas; brew it strong with slices of fresh ginger, then use the liquid to cook rice; grind green tea leaves in a spice mill and combine them with herbs for a seasoning blend. 30
Sardines are high in omega-3 fats that lower the risk of heart attack and stroke, and can decrease the risk of death from coronary artery disease by as much as 50 percent. Plus they’re high in protein, and studies show that eating adequate protein can lower heart disease risk by 26 percent. Other fatty fish, such as salmon, tuna, and herring, have the same effect. Try this: Broil sardines with lemon and garlic; toss sardines, grated cheese, and chopped parsley with cooked pasta; make sardine (instead of tuna) salad. Grapefruit is high in beneficial compounds that prevent narrowing of the arteries, reduce cholesterol, and lower blood pressure, and studies show that a glass per day of grapefruit juice can protect against heart disease. Pink grapefruit also contains lycopene, another heart-healthy antioxidant. If you’re taking heart medication, statin drugs, or other prescriptions, ask your doctor— grapefruit may interact with these medications. Try this: Halve a grapefruit, sprinkle lightly with brown sugar, and broil; make a salad from grapefruit sections, blackberries, and Belgian endive leaves; mix grapefruit juice, sparkling water, and a splash of rosewater for an easy mocktail. Tomatoes are an excellent source of lycopene, an antioxidant that reduces lipid peroxidation, lowering the risk of atherosclerosis. Lycopene and other unique compounds
in tomatoes, including esculeoside A and 9-oxo-octadecadienoic acid, also lower total and LDL cholesterol levels, and reduce blood triglycerides. In one study, eating tomatoes cut the risk of heart disease by 25 percent. Try this: Simmer chopped tomatoes, leeks, garlic, and a sprig of rosemary for a fast, fresh sauce; brush thick tomato slices with olive oil, grill for 3 minutes, and sprinkle with basil and goat cheese; toss chopped tomatoes with black olives, capers, white beans, and baby arugula leaves.
Beans are rich in soluble fiber, shown in dozens of studies to lower harmful LDL cholesterol levels. In one study, people who ate beans four or more times a week had a 22 percent lower risk of heart disease. Try this: Purée cooked white beans, roasted red peppers, olive oil, and garlic into a simple dip; toss cooked chickpeas with shredded basil and minced sundried tomatoes; use cooked black beans, brown rice, and chopped vegetables as the base for veggie burgers. Oatmeal is high in fiber that can bind to cholesterol and reduce LDL levels by as much as 22 percent. It’s also rich in avenanthramides, antioxidants that are unique to oats and help prevent LDL cholesterol oxidation. Try this: Grind quick oats into flour in a blender and swap for wheat flour; soak oat groats in water overnight, then drain and serve with almond milk, walnuts, and berries; blend quick oats, raspberries, and yogurt for a drinkable oatmeal-to-go.
February 2019
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12/23/18 5:31 AM
RECIPE PHOTOGRAPH: PORNCHAI MITTONGTARE
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ebruary is heart-health month, which makes it a great time to focus on your cardio-health awareness. And what better way to boost heart health than with delicious, and nutritious, real foods? Here are 10 heart-smart foods to try.