Food is one of the most important medicines for heart health. So I’m going to give you my top five food groups for heart health, and one of my favorite recipes for each group from my book "Eat More Plants" to get you started.
There are heart-healthy recipes for every meal and snack of the day. So you can always find ways to improve heart health.
1) Essential fatty acids
Essential fatty acids are found in chia seeds, ground flax seed, ground flax seed oil, almonds, oatmeal, walnuts, tuna and salmon. Essential fatty acids are called "essential" because they are not produced in our bodies, so we must get them through the foods we eat.
Omega-3 essential fatty acids are polyunsaturated fats. They are important for controlling blood clotting, and protection against heart attack and stroke. Here is one of my favorite breakfast treats.
2) Nuts and seeds
Nuts contain heart-healthy fat. They have monounsaturated fats as well as vitamins and minerals. According to research, people who eat nuts two to four days per week have lower incidences of heart disease.
So eat walnuts, almonds, pine nuts, Brazil nuts — whatever kind you like. One of my favorite ways to get more of them into my diet is to put nuts on top of a salad.
3) Whole grains
Whole grains are a good source of fiber, antioxidants, phytosterols and B vitamins which are protective against heart disease. People who tend to eat whole grains, and who are leaner, have lower risk for heart disease.
Whole grains products can be an easy substitute for processed grains like white flour. Some examples are brown rice, steel-cut oats, quinoa, high-fiber cereal and barley. This quick grain side dish can go with every meal.
Beans are a great source of soluble fiber. Soluble fiber binds to cholesterol and pulls it into the intestines, so the cholesterol can be escorted out of the body.
Flavonoids are compounds that inhibit platelets' adhesion in the blood, lowering the risk of heart disease or stroke. Try this tasty snack.
5) Eat a plant-based diet
Since my book is called "Eat More Plants," it is not going to surprise you that eating plant-based dishes are going to be my first choice. When you think about foods for heart-health, plant-based meals are always on the top of the list.
A plant-based menu includes fruits, vegetables, nuts, seeds, beans and legumes. A plant-based diet contains fiber to help reduce cholesterol and clean out toxins from the body. Here is a way to use a combination of vegetables, nuts and good oils all at the same time.
You can enjoy heart-healthy foods any time of day — for breakfast, lunch, dinner and snacks — and you now have information on how to make the best choices for your heart.
If you want more delicious heart healthy recipes check out my website, ww.Healthydaes.com. Happy eating!
Dr. Dae's website: www.healthydaes.com
Dr. Dae's book: Daelicious! Recipes for Vibrant Living can be purchased @ www.healthydaes.com
Dr. Dae's Bio:
Dr. Daemon Jones is your diabetes reversal, hormones, metabolism and weight loss expert. Dr. Dae naturopathic doctor who treats patients all over the country using Skype and phone visits, visit her or schedule a free consultation at her website, www.HealthyDaes.com
Dr. Daemon Jones
Dr. Dae's website: www.HealthyDaes.com
Dr. Dae's Bio:
Dr. Daemon Jones is your diabetes reversal, hormones, metabolism and weight loss expert. Dr. Dae is a naturopathic doctor who treats patients all over the country using Skype and phone appointments. Visit her or schedule a free consultation at her websitewww.HealthyDaes.com/
Reviewed February 10, 2016
by Michele Blacksberg RN
Edited by Jody Smith
Heart disease. (n.d.). Retrieved February 8, 2016.
Jones, D. (2015). Eat More Plants! Where science, flavor and health meet deliciousness. Silver Spring, MD: Vibrant Living, LLC
Our Top 15 Heart-Healthy Foods. (n.d.). Retrieved February 8, 2016.
Top Heart-Healthy Foods: Best Foods for Cardiovascular Health. (n.d.). Retrieved February 8, 2016.