Today’s article features 10 foods that everyone should have in their kitchen if getting heart-healthy is on your agenda.
The great thing about these goods is that they are tasty, can go in numerous recipes, and can be eaten throughout the day in breakfast, lunch, dinner, and everything in between.
Below is a list of the top performers and their best benefits:
Yogurt- This is very high in magnesium and potassium, both of which are critical in maintaining healthy circulation. Eat about 2 ½ to 3 cups per week of plain Greek yogurt.
Blueberries and strawberries- The compounds in these fruits are known to dilate blood vessels, easing high blood pressure. They are also packed with very powerful antioxidants. Try to get about 2 cups a week into your diet…how about with yogurt?
Avocado- This little fruit is outstanding for fighting LDL cholesterol. Eat one to two avocados per week, for example, in sandwiches, mixed in eggs, or mashed to hold lettuce wraps together.
Chia seed- These little lovelies are so much easier to eat than flaxseed. They are one of the best sources ever of soluble fiber and do a great job of filling you up. Add one tablespoon to salad, veggie pizza, oatmeal, or most any food.
Nuts- Pretty much any type of nuts are heart healthy. These little beauties are full of omega 3 fatty acids and proteins. They are great with fruit as a snack between meals. Check the package for recommended serving size and stick to the unsalted, unsweetened variety for best health benefits.
Salmon- The Omega 3 fatty acids in this fish are abundant. Serving size should be 6 ounces or less, though, which is true for any meat, fish, or poultry protein serving. If you are eating the glazed variety when you are at the restaurant, make sure to go for a walk afterward to ward off the inevitable blood sugar spike.
Spinach- This dark, leafy green is packed with so many benefits, it’s hard to limit them to one paragraph. Fresh is best, but if you prefer cooked spinach, make sure it’s just lightly sautéed and not the canned variety. About 8 to 10 ounces 3 or 4 times a week is best, but make sure to wash it first.
Beans- If ever there was a perfect food, beans are it. Packed with protein and fiber, these incredible little guys can go in so many different recipes it boggles the mind. Anyone fighting cholesterol, obesity, or type two diabetes should invest in a cookbook focusing on healthy recipes for beans.
Edamame- This preparation for soy is one of the tastiest and easiest. Most grocer freezers will have it already stocked. All you have to do is steam it a little and shake on a dash of sea salt and you’re good to go.
Olive Oil- Forget butter, margarine, and canola or vegetable oil. Olive oil contains the heart-healthy monounsaturated fats that are known to decrease coronary artery disease, fight LDL cholesterol, and improve digestion. Make sure not to skimp on this, though. Buy a high-quality, extra virgin olive oil for your recipes.