your HEALTH body / mind / fitness
February 24, 2022
You are what you eat
in lowering cholesterol levels. Their protein has been shown to reduce triglyceride levels. And they also make a delicious snack when boiled.
Enjoy a handful of plain walnuts or almonds, or chop some up and sprinkle them on salads.
Superfoods that make a difference What’s the formula for a healthy heart? Many factors contribute to your heart health, including exercising regularly, not smoking and eating healthy foods. But some foods pack a bigger nutritional punch than others when it comes to a healthy heart. Yes, every year, there’s some new food item out there that’s all the rage, but certain superfoods remain staples of hearthealthy diet that should be a daily part of your nutrition plan. You probably have some of these in your diet already. Add in others and you’re on your way to a happy heart.
Blueberries High in antioxidants, blueberries are one of the most powerful disease-fighting foods you can eat. They also contain fiber and vitamin C. They’re great plain, in a fruit salad, or topping your whole-grain cereal.
Oranges Everyone knows oranges are rich in vitamin C, but did you know they also contain potassium, folate (folic acid), fiber, carotenoids and flavonoids? Carotenoids are a type of antioxidant that contain the red, orange, and yellow pigments in fruits and vegetables. Flavonoids are a type of
polyphenol, which is another kind of antioxidant that helps to lower LDL (bad) cholesterol.
Spinach Spinach is the most nutritious of all vegetables, packed with B vitamins, folate, iron, lutein (a carotenoid) magnesium, potassium, calcium and fiber. And it’s so versatile; make a salad with it, steam it then add a little garlic and olive oil or chop and freeze it to mix in with pasta, chicken dishes, soups and more.
Swiss chard This vegetable (a cousin to beets) comes in a variety of stalk colors with beautiful green leaves. Swiss chard is rich in potassium and magnesium that helps control blood pressure. And it also contains lutein and zeaxanthin, two hearthealthy antioxidants. Sauté with a bit of olive oil until wilted and season with herbs and pepper for a tasty treat.
Edamame The fiber in these green soy beans is helpful
Black beans and kidney beans Like spinach, black beans and kidney beans contain B-complex vitamins, folate, magnesium, calcium and fiber, plus niacin and omega-3 fatty acids. Add them to soups and salads for extra flavor and heart-healthy nutrients.
Salmon and tuna The American Heart Association recommends eating fatty fish, such as salmon and albacore tuna, at least twice a week. These fish are abundant in polyunsaturated omega-3 fatty acids, which help reduce risk factors for heart disease including high cholesterol, high blood pressure and high triglycerides. Omega-3 fatty acids can also help decrease inflammation that contributes to chronic disease, and they improve cognitive and behavioral function.
Walnuts and almonds If you’re counting carbs, walnuts and almonds are good additions to your diet because they contain fiber, along with omega-3 fatty acids, vitamin E, magnesium, monounsaturated and polyunsaturated fats and phytosterols, which seem to decrease blood cholesterol.
Oatmeal This heart-healthy grain is a smart breakfast choice. Soluble fiber helps fill you up in the morning, while oatmeal’s other nutrients, including omega-3 fatty acids, magnesium, potassium, folate, niacin and calcium help protect your heart. Studies suggest that oats can lower cholesterol levels and may even help prevent certain cancers.
Flaxseed This low-carb whole grain packs a huge nutritional punch. Flaxseed is high in vitamin B6, phosphorus, copper, folate, magnesium, manganese, fiber, omega-3 fatty acids and phytonutrients such as lignans, which may help prevent or forestall the onset of type 2 diabetes. Research has also shown that flaxseed may decrease the risk of blood clots, stroke, and cardiac arrhythmias. Grind up flaxseed and add it to your favorite heart-healthy hot or cold cereal, muffins or bread.