Heart-healthy foods provide the body with a powerful nutrient called phytonutrients, which prevents cell damage. This is the essence of preventing heart disease. So, what are these so-called foods? It’s in the colorful fruits and vegetables, the whole grains, beans, and legumes that offer all kinds of complex yet heart-protective nutrients. Everyone’s looking for one food that will do the trick. However, heart-healthy is more than just oatmeal and omega 3′s. You have to come at it from a holistic view.
The Cleveland Clinic and the American Diabetic Association has put together a top healthy foods for the heart list and ideas for dishes.
Colorful Vegetables and Fruits
1. Salmon: grilled with a side of brown rice and marinade; or cooked with pasta or salad.
2. Flaxseeds: mix in with yogurt, morning cereal, home-baked muffins, or cookies.
3. Oatmeal: Hot oatmeal with fresh fruits; or oatmeal-and-raisin cookies.
4. Black Beans: stir in these beans with your salad!
5. Almonds: Mix the almonds in your salad, yogurt, trail mix, or just eat them as a snack
6. Walnuts: Do the same with walnuts…add to your salad, pastas, cookies, muffins, or even pancakes.
7. Red Wine: Cheers to good health!
8. Tuna: tuna salad with greens, fresh fruit, and canned tuna.
9. Tofu: grilled or stir-fry with soy sauce.
10. Brown rice: pretty much compatible with every entree.
11. Soy Milk: great for cereal and oatmeal, or a soy smoothie
12. Blueberries: salads, fruit salads, muffins and more.
13. Carrots: Baby carrots with low-fat ranch.
14. Spinach: Salads or pack in a sandwich.
15. Broccoli: Veggie dip or home-made hummus
16. Sweet potato: Eat as is and enjoy the sweetness of it.
17. Red bell peppers: great for wraps, salads, and sandwiches.
18. Asparagus: grill or steam lightly. Eat with olive oil or lemon.
19. Oranges: juiced or sliced, it’s that simple.
20. Tomatoes: pack in sandwiches, salads, pastas, and pizzas.
21. Acorn squash: baked and serve with spinach or nuts.
22. Cantaloupe: great for a quick breakfast or snack or dessert.
23. Papaya: make salsa and mix with pineapple, scallions, garlic, fresh lime juice and black peppers.
24. Dark chocolate: A small chunk of 70% or higher cocoa is great.
25. Tea: Served hot or cold, you can never go wrong with tea.
Also, be sure to look for these nutrients below when shopping for groceries: vitamins C and D, magnesium, potassium, calcium, B vitamins, and omega 3 fatty acids. They all play an important role in preventing heart disease.
About N. Trinh
[...] Heart-healthy foods provide the body with a powerful nutrient called phytonutrients, which prevents cell damage. This is the essence of preventing heart disease. So, what are these so-called foods? It’s in the colorful fruits and vegetables, the whole grains, beans, and legumes that offer all kinds of complex yet heart-protective nutrients. Everyone’s looking for one food that will do the trick. However, heart-healthy is more than just oatmeal and omega 3′s. You have to come at it from a holistic view. The Cleveland Clinic and the American read more [...]