Written by Joe Suppes
- carrots and humus
- any whole fruit
- black bean and corn salsa (loaded with beans and corn)
- unsalted trail mix with nuts, seeds, and dried fruits
- celery sticks and almond butter
Educate Yourself
Heart disease is the leading cause of death in the United States. It is also one of the main causes of death in Canada and is killing more and more people throughout the world. Learning the ins and outs of this disease now can help you avoid major health problems down the road.
Dietary advice for reducing heart disease risk includes eating a balanced diet with less saturated fat from red meats, more fresh fruits and vegetables, more fish, less sugar, more fiber and for many people, fewer total calories. Then you can make your heart and the rest of your cardiovascular system even healthier by adding more of these foods:
Salmon
Fish is an excellent source of omega-3 fatty acids that protect your heart by reducing both inflammation and the risk of blood clots. These fats also work to keep your cholesterol levels healthy along with lowering triglycerides. Eat salmon or other oily ocean fish like tuna, sardines or herring at least two times per week. For a heart-healthy meal, try grilled salmon steaks with a green vegetable and a side salad with a sprinkling of lemon juice instead of high-calorie salad dressing.Olive Oil
Olive oil reduces your risk of heart disease by lowering your LDL cholesterol levels. Choose olive oil for cooking, or make a nice dip for whole grain bread by pouring a bit of olive oil in a small bowl and add a bit of balsamic vinegar and a sprinkle of oregano.Oats
Oats contain a soluble fiber called beta glucan that helps reduce total cholesterol and LDL cholesterol. Soluble fiber also helps keep your digestive system healthy. Enjoy oatmeal with just a small amount of brown sugar and plenty of strawberries and walnuts for breakfast. Cold cereals made with oats are also great with low-fat milk or soy milk plus slices of fresh fruit.Apples
Apples contain a phytochemical called quercetin which acts as an antiinflammatory and will help prevent blood clots as well. Apples contain vitamins and fiber, come in several delicious varieties and are portable. Eat an apple with a handful of walnuts or almonds as a healthy snack or add apple slices to your healthy salads. Apples are very versatile, and their fiber content helps to make them filling.Almonds
Almonds and other nuts contain healthy oils, vitamin E and other substances that will help keep cholesterol levels in check. Almonds are also a good source of protein and fiber. Almonds make a great snack on their own, or sprinkle slivered almonds on green beans or asparagus with lemon juice as a deliciously healthy side dish. The possibilities with the beneficial nut are practically endless.Red Wine
Red wine contains a powerful antioxidant called resveratrol. Resveratrol has been shown to be good for your heart. Be sure to enjoy red wine in moderation. While studies show that only 4 to 8 ounces of red wine is needed each day, it can be a healthy way to add elegance to a meal.Whole Grains
Whole grains provide vitamins and fiber that will help to keep your heart healthy. Make a deliciously healthy sandwich with two slices of 100-percent whole-grain bread, three ounces of lean turkey breast, lots of sliced tomatoes and avocado, plus lettuce and a bit of low-fat mustard. Switch from white pasta to whole grain pasta too. Whole grain pastas are just as versatile and delicious as white pastas, but the benefits are much higher.Green Leafy Vegetables
Green leafy vegetables contain folate, which helps to keep homocysteine levels down, and vitamin E. Green leafy vegetables have also been associated with better retention of memory as age. Try using fresh spinach leaves or other greens for your favorite salad instead of iceberg lettuce. Another benefit of these is that many of them are good sources of fiber, which is always good to incorporate in a healthy diet.Tomatoes
Tomatoes are packed with vitamins and lycopene, which has been shown to reduce heart disease risk. Add thick slices of tomatoes to sandwiches and salads or enjoy low-sodium tomato sauce on whole wheat pasta. In fact, cooked tomato sauce and canned tomato sauce that you buy in the store both contain more lycopene than raw tomatoes. Be sure to try and find low-sodium options, though, because tomato products can often be very high in sodium.Soy
Soy protein has been shown to prevent heart attacks and soy makes an excellent protein substitute for red meat, which will reduce your saturated fat intake. Add tofu to your favorite stir fry or pour soy milk on your morning cereal. Soy is rich in isoflavones, which are very helpful in regulating cholesterol levels and improving heart health. Soy is also very versatile, and can be eaten as meat replacement, in beverages, or as a snack in the form of soy nuts.Read More Articles:
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