Keep your heart in tip top shape by fueling it with Heart Healthy Power foods! Listed below are Super Foods that have great nutrients to help keep your heart beating strong!
Salmon and other fatty fish such as halibut, sardines, tuna, mackerel and trout are the shining stars of heart-healthy foods. That’s because they contain omega-3 fatty acids, known to lower the risk of irregular heart beat and plaque build-up in the arteries. They can also reduce your blood pressure and the risk of developing clots. The American Heart Association recommends two servings (3.5Oz about the size of a deck of cards of oily fish a week. Not a fish fan? You can get omega 3’s from ground flax seed plus there are supplements available that are rich in Omega 3’s! Two tips: If you decide to take supplements of Omega 3 make sure you ask your Doctor for some avocet on the proper dosage! Tip two: Make sure to order or prepare your fish either baked or broiled!
Walnuts are a rich plant source o alpha-linolenic acid, a key essential fatty acid from which omega -3 fatty acids are derived. Other nuts that make a heart happy are almonds,pecans, pistachio nuts, and hazelnuts. While you don’t want to go overboard on eating walnuts (because they are high in fat and calories) a small handful can do your heart good by helping to reduce cholesterol and stress caused by free radicals. Nuts in general, eaten in moderation can be really good for you. Best if they aren’t salted or candy coated…sorry! Remember it’s all about what your heart need not your little tastebuds! Do it for your heart!
The Mayo Clinic Reports that in addition to walnuts, berries and avocados along with exercise can lower your cholesterol! While there is this good and bad cholesterol (the LDL Cholesterol) we are addressing lowering the bad cholesterol in your system! Cholesterol is good to be checked with you get a physical because Cholesterol is a waxy substance that is found in the ats (lipids) in your blood. Here is where it gets tricky…we need cholesterol to continue to build healthy cells …however too much of it (high cholesterol) can increase your risk of heart disease because it can build up in your blood vessels in the form of fatty deposits that will not allow blood to flow freely which can lead to heart attack or stroke – your heart may not get enough oxygenated blood it needs. Decreased Blood flow to your brain can cause a stroke.
Oatmeal adds fiber to your diet which can reduce the absorption of cholesterol into your blood stream! Yay for that! Be careful what you add to your oatmeal, adding butter and whole milk and sugar is more like having a dessert than a healthy meal. Berries like the one pictured below are high in antioxidants, fiber and vitamins, strawberries are another great choice! Yes, avocados are high in fat, however they are a good addition to your nutrition as they are also high in a heart healthy fatty acid (monounsaturated oleic acid) and studies have shown that they reduce total cholesterol significantly plus they are loaded with Vitamins!
Asparagus and Grapes are great choices too! All of these food have wonderful flavors and benefits!
Remember your heart is the one that is always beating for you! Give it some love by choosing wisely!