Fresh herbs can help make other
foods heart-healthy when they replace salt, sugar, and trans fats. These flavor
powerhouses, along with nuts, berries -- even coffee -- can be part of heart-wise
eating.
Fact: Rosemary, sage, oregano, and thyme contain antioxidants.
Black
Beans
Mild, tender black beans are packed
with nutrients including folate, antioxidants, and magnesium, along with fiber,
which helps control both cholesterol and blood sugar levels.
Tip: Canned black beans are easy to add to soups and salads.
Rinse to remove extra sodium.
Red
Wine and Resveratrol
If you drink alcohol, a little red
wine may be a good choice. Resveratrol and catechins, two antioxidants in red
wine, may help protect artery walls. Alcohol can also boost HDL, the
"good" cholesterol.
Tip: Only drink in moderation: no more than 1 glass a day for
women and 2 for men. Alcohol may cause problems for people taking aspirin and
other medications. Too much alcohol is bad for your heart.
Salmon:
Super Food
A top food for heart health, it's rich in the omega-3s EPA and DHA. Omega-3s
may lessen the risk of heart rhythm disorders and lower blood pressure. Salmon
also lowers blood triglycerides and helps curb inflammation. The American Heart
Association recommends two servings of salmon or other naturally oily fish a
week.Tip: Bake in foil with herbs and veggies. Toss extra cooked salmon into fish tacos and salads.
Tuna
for Omega-3s
Tuna is another good source of
omega-3s, and it generally costs less than salmon. Albacore (white tuna) has
more omega-3s than other tuna varieties. Reel in these other sources of
omega-3s, too: mackerel, herring, lake trout, sardines, and anchovies.
Tips: Grill tuna steak with dill and lemon. Choose tuna packed in
water, not oil.
Extra
Virgin Olive Oil
This oil, made from the first press
of olives, is especially rich in antioxidants called polyphenols, which can
help protect your blood vessels. It's also a good source of monounsaturated
fats, which are a better choice than saturated fats (such as butter) for your
cholesterol.
Tips: Use a little bit for salads, on cooked veggies, or with
bread. Look for cold-pressed and use within 6 months.
Walnuts
A small handful of walnuts a day may
lower your cholesterol and ease inflammation in your heart's arteries. Walnuts
are packed with omega-3s, monounsaturated fats, and fiber. The benefits come
when walnuts replace bad fats, those in chips and cookies.
Tip: Walnut oil has omega-3s, too; try it in salad dressings.
Almonds
Slivered almonds go well with
vegetables, fish, chicken, and desserts. They're chock full of plant sterols,
fiber, and heart-healthy fats. Almonds may help lower "bad" LDL
cholesterol, if you favor them over other fats. Grab a small handful a day.
Tip: Toast almonds to enhance their creamy, mild flavor.
Edamame
These green soybeans have moved
beyond Japanese restaurants, where they're a tasty appetizer. They're packed
with soy protein, which can help lower blood triglyceride levels. A half cup of
edamame also has 9 grams of cholesterol-lowering fiber -- equal to four slices
of whole wheat bread.
Tip: Try frozen edamame. Boil and serve warm in the pod.
Tofu
Serve up tofu, and you get a great
form of vegetarian soy protein with its heart-healthy minerals, fiber, and
polyunsaturated fats. It can take on the taste of the spices or sauces you use
to cook it.
Tips: Chop firm tofu, marinate, then grill or stir-fry, going easy
on the oil. Add tofu to soups for protein with no added fat.
Sweet
Potatoes
Swap out white potatoes for sweet
potatoes. With a low glycemic index, these spuds won't cause a quick spike in
blood sugar. They also have fiber, vitamin A, and lycopene.
Tip: Boost their natural sweetness with cinnamon and lime juice,
rather than sugary toppings.
Oranges
This sweet, juicy fruit has the
cholesterol-fighting fiber pectin as well as potassium, which helps control
blood pressure. Research shows that OJ may make your blood vessels work better
and lower blood pressure a bit.
Tip: A medium orange averages 62 calories with 3 grams of fiber.
Swiss
Chard
The dark green, leafy vegetable is
rich in potassium and magnesium, minerals that help control blood pressure.
You'll also get fiber, vitamin A, and the antioxidants lutein and zeaxanthin
from these greens.
Tip: Serve with grilled meats or as a bed for fish. Saute with
olive oil and garlic until wilted; season with herbs and pepper.
Carrots
These sweet, crunchy veggies may
help control blood sugar levels and make diabetes less likely. They may also
help your cholesterol levels, since they're a source of soluble fiber -- the
kind of fiber also found in oats.
Tip: Add shredded carrots to spaghetti sauce and muffin batter.
Barley
Try this nutty whole grain in place
of rice with dinner, or simmer barley into soups and stews. The fiber in barley
can help lower cholesterol levels and may lower blood sugar levels, too.
Tip: Hulled or "whole grain" barley is the most
nutritious. Barley grits are toasted and ground -- nice for cereal or as a side
dish. Pearl barley is quick, but much of its fiber has been removed.
Oatmeal
Oats in all forms can help your
heart by lowering LDL, the "bad" cholesterol. A warm bowl of oatmeal
fills you up for hours, fights snack attacks, and helps keep blood sugar levels
stable over time -- very useful for people with diabetes.
Tips: Trade oats for one-third of the flour in pancakes, muffins,
and baked goods. Use oats instead of bread crumbs in cooking.
Flaxseed
This shiny, honey-colored seed has
three things that are good for your heart: fiber, phytochemicals called
lignans, and ALA, an omega-3 fatty acid found in plants.
Tips: Grind flaxseed for the best nutrition. Add it to cereal,
baked goods, yogurt, or mustard on a sandwich.
Low-Fat
Yogurt
While low-fat dairy foods are often
touted for bone health, they can help control high blood pressure, too. And
yogurt has twice as much calcium and potassium as milk. To minimize fat, choose
low-fat or non-fat products. Check the label to see how much sugar you're
getting -- it might be more than you expected.
Tip: Use milk instead of water in instant oatmeal, hot
chocolate, and dried soups.
Foods
Fortified With Sterols
Some margarines, soy milks, almond
milks, and orange juices have cholesterol-fighting sterols and stanols added.
These plant extracts block cholesterol absorption in the gut and can lower LDL
levels by 10% without affecting good cholesterol.
Tip: Eat or drink at least 2 grams of sterols a day.
Coffee
Coffee and tea may help protect your
heart -- even decaf coffee works! Studies show that people who drink 3-4
cups a day may be less likely to get diabetes, too. If you already have high
blood pressure, be careful, since caffeine can make it worse.
Tip: Choose black coffee or a non-fat latte to limit fat and
calories.
Kosher
Salt
It could be worth a try for people
with high blood pressure. The larger kosher salt crystals have more flavor than
regular table salt, so you might use less and end up with less sodium. But
measure carefully. A teaspoon of kosher salt has 1,120-2,000 mg of sodium, and
the daily limit for people with high blood pressure is 1,500 mg.
Tip: Mix with your favorite herbs for a homemade, lower-sodium
spice blend.
Cherries
Cherries are packed with
anthocyanin, believed to help protect blood vessels. Cherries in any form --
fresh sweet cherries, the sour cherries used for baking, as well as dried
cherries and cherry juice -- all have that antioxidant.
Tip: Sprinkle dried cherries into cereal, muffin batter, green
salads, and wild rice.
Blueberries
Blueberries are simply brilliant
when it comes to nutrition. Their anthocyanins give them their deep blue color
and support heart health. Blueberries also have beta-carotene, lutein, vitamin
C, folate, magnesium, potassium, and fiber.
Tips: Add fresh or dried blueberries to cereal, pancakes, or
yogurt. Puree a batch for a dessert sauce.
Source: Web MD
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