Heart health is such an important issue that an entire month every year is devoted to raising our awareness. One of the best ways to improve your heart health is to pay attention to what you eat. The food you eat can be one of the most important medicines for heart health.
I have created a list of my favorite heart-heathy foods.
Eat plant-based foods
When you think about foods for heart health, plant-based foods are always on the top of the list. Whether we are talking about fruits, vegetables, nuts, seeds, beans or legumes, plant-based foods contain fiber to help reduce cholesterol and clean out toxins from the body.
Foods high in omega-3 essential fatty acids
For people who like fish, eating it twice a week can be a good way to get in omega-3 fatty acids. These essential fatty acids are not produced in our bodies so the only way we can get them is through the foods we eat.
Omega-3 fatty acids are polyunsaturated fats. They are important for controlling blood clotting and protecting against heart attack and stroke. Examples of foods high in omega-3 fatty acids are salmon, tuna, ground flax seed oil, almonds, oatmeal and walnuts.
Whole grains
Whole grains are a good source of fiber, antioxidants, phytosterols and B vitamins, all of which are protective against heart disease. People who eat whole grains tend to be leaner, which puts them at lower risk for heart disease.
Whole grains products can be an easy substitute for processed grains. Examples are brown rice, steel cut oats, quinoa, high fiber cereal or barley.
Beans, beans are good for your heart
Beans have soluble fiber which helps to bind to cholesterol and pull in to the intestines so the cholesterol can be escorted out of the body. The colors of the beans give us a hint to the types of flavonoids they contain.
Flavonoids are compounds that inhibit platelet adhesion in the blood, lowering the risk of heart disease or stroke. There are so many types of beans to choose from, such as black beans, navy beans, pinto beans, cannellini beans and chickpeas.
Nuts and seeds are good for your heart
Nuts actually have heart-healthy fat. Yes I said it — heart-healthy fat! They have monounsaturated fats as well as vitamins and minerals. According to research studies, people that eat nuts two to four days per week have lower incidence of heart disease. So eat walnuts, almonds, pine nuts, brazil nuts — whatever kind you like.
The great thing about these categories of foods is that there are so many different types in each category that you can enjoy varieties your favorite foods every day.
For more great ideas about heart-healthy food, visit my website or buy my book "Eat More Plants" at www.HealthyDaes.com.
Live Vibrantly,
Dr. Dae
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 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 website, www.HealthyDaes.com.
Sources:
Ask the Expert: Omega-3 Fatty Acids. (n.d.). Retrieved February 26, 2015.
http://www.hsph.harvard.edu/nutritionsource/omega-3
Our Top 15 Heart-Healthy Foods. (n.d.). Retrieved February 27, 2015, from
http://www.eatingwell.com/nutrition_health/heart_healthy_diet_center/top_15_heart_healthy_foods
Heart disease. (n.d.). Retrieved February 26, 2015.
http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702
Top Heart-Healthy Foods: Best Foods for Cardiovascular Health. (n.d.). Retrieved February 26, 2015.
http://www.webmd.com/food-recipes/25-top-heart-healthy-foods
Reviewed February 27, 2015
by Michele Blacksberg RN
Edited by Jody Smith