By no means is this an exhaustive list, nor is it a suggestion that these are the most heart-smart foods. These are just ten foods to consider in your heart-healthy lifestyle.
Full of antioxidants and folate, blueberries are known to fight heart disease, cancer, and other illnesses. They also include plenty of fiber and vitamin C. Use them on top of your cereal and salads and add them to baked goods.
2. TOFU AND SOYMILK
The soy-based products include plenty of health benefits and are rich in calcium, potassium, and magnesium. Tofu is a great meat substitute, and soymilk can replace the regular milk you drink and add to foods daily.
Oatmeal is full of omega
-Three fatty acids, calcium, potassium, magnesium, soluble fiber, and folate. It’s a great start to your day, or you can add oats to your favorite baked cookies.
This flavorful green vegetable includes calcium, fiber, potassium, and B-complex vitamins. Use spinach in place of lettuce in salads and sandwiches. Cooked spinach is delicious, as well.
Oily fish are a good source of vitamins A and D and omega-3 fatty acids. Salmon has the highest concentration of omega-3s, but tuna, trout, mackerel, sardines, herring, and anchovies are also good sources. You can grill salmon; add it to a stir-fry, pasta, or even a salad.
6. FLAX SEEDS
These small seeds pack a nutritional punch and are easy to add to foods, virtually unnoticed. They are a good source of omega-3 fatty acids, phytoestrogens, and fiber. Add them to your breakfast cereal, yogurt, or baked items.
7. RED WINE
Now, here’s some excellent news. Red wine has antioxidants that can improve your proper cholesterol levels. Enjoy a glass now and then, knowing it’s right for you
8. BLACK AND KIDNEY BEANS
These beans are high in soluble fiber, B-complex vitamins, and folate. Because they are low in fat, they’re an excellent protein source in your meals. Add them to soups, serve them over rice, or make some chili.
9. ALMONDS AND WALNUTS
Another excellent source of omega-3s, these nuts are great as a snack by themselves or added to other foods. They also have mono and polyunsaturated fats, magnesium, and fiber.
10. SWEET POTATOES
Not only do they taste good, but sweet potatoes also have plenty to offer nutritionally. They are an excellent course of beta-carotene, fiber, and vitamins A, C, and E. Eat them as a side dish or puree them into pancakes and muffins. How can you incorporate these nutritious and flavorful foods into your diet? How about starting with a bowl of oatmeal in the morning, spinach salad for lunch and lovely grilled fish in the evening? And don’t forget that glass of red wine…it’s good for you! As with any medical condition, consult your healthcare provider. This article is not meant to treat or diagnose. 🙂