10 Heart Healthy Food Tips

Becoming heart healthy is especially appropriate in the month of February, as we are soon to be immersed in a sea of images depicting bright red loving hearts.

The health of your own cardiovascular system is dependent on many factors, but one of the first places to check is diet. It has been shown that diets heavy in animal products, including meat and dairy, as well as diets high in processed sugar, can be quite detrimental to the cardiovascular system.

Here are 10 foods and tips for a healthy and happy heart from the National Center for Complementary and Alternative Medicine:

1.) Organic Extra Virgin Olive Oil: Rich in monounsaturated fats, olive oil lowers bad (LDL) cholesterol, reducing the risk of developing heart disease.

Tip: Use healthful olive oil instead of butter when sautéing or roasting vegetables.

2.) Fish: Salmon is super-rich in omega-3 fatty acids that reduce blood pressure and reduce the risk of heart disease. The American Heart Association suggests eating fish twice a week to benefit from its heart-healthy fats.

Tip: Grill or broil salmon and serve with a green vegetable and a squeeze of lemon juice for added flavor.

3.) Nuts: Nuts and peanuts are good sources of protein and fiber and are rich in heart-healthy omega-3s and omega-6s. They also have plenty of mono-and poly-unsaturated fats, good for reducing the risk of cardiovascular heart disease.

Tip: Sprinkle peanuts and nuts on salads, pastas, and cereals or add them to muffin batters for an extra crunch.

4.) More Herbs and Spices – Less Salt: Herbs and spices contain important phytonutrients that are essential to good health. They are a healthy substitute for salt, which can increase blood pressure.

Tip: Add an extra pinch of dried or fresh herbs or spices to soups, dressings and sauces to heighten flavor without adding salt.

5.) Whole Grains: Oatmeal is a fiber-rich super food that may help lower cholesterol and help keep arteries clear. It is also packed with omega-3 fatty acids, folate and potassium.

Tip: Start your day with a steaming bowl of healthy oatmeal with some walnuts and raisins.

6.) Red Wine: Made from grapes containing resveratrol and other powerful, naturally-occurring plant compounds, red wine may help reduce the risk of heart disease. Moderate consumption is important – two glasses per day for men, one for women.

Tip: Enjoy a glass of red wine with your dinner tonight.

7.) Vegetables: Vegetables have essential vitamins, minerals, and fiber that can help protect the body from chronic diseases. Spinach, with high levels of folate, potassium and B-complex vitamins, is a standout for heart health.

Tip: Use spinach instead of lettuce for a nutrient-packed salad or add it to sandwiches, wraps or omelets.

8.) Fruit: Fruit has important antioxidants that reduce the risk of heart disease. Blueberries are also a star fruit for heart health because they lower cholesterol and are a good source of vitamin C, potassium, folate and fiber.

Tip: Sprinkle fresh blueberries on cereal and salads or add frozen blueberries to your morning smoothie.

9.) Small Amounts of Meat: Meat can be high in cholesterol and saturated fat, and if eaten frequently, can cause fatty substances to build up inside artery walls.

Tip: Arrange your dinner plate so that meat is a side feature, not the “main event.” Or better yet, eat a vegetarian meal a few nights a week.

10.) Friends, Family and Exercise: For overall good health including heart health, make exercise a regular part of your day, just like brushing your teeth or checking your email.

Kathy Navis is the owner of Greens N Grains, an organic and natural food store in downtown Egg Harbor. For more information call 920.868.9999, email [email protected], or visit http://www.Greens-N-Grains.com.