February 11, 2024: Heart-Healthy Superfoods
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Keeping our focus on heart health this month, let’s address what should be on your plate to keep your ticker strong and in tip-top shape. This week, we’re going to talk about improving your heart health through your diet.
Superfoods
The word superfood has been thrown around in various forms in nutrition talk more often these days. A food is elevated to superfood status because of its nutritional benefits that are associated with disease prevention and general good health. Depending on the nutrients in it, a superfood can be beneficial to your brain, bones, digestive system, liver, and, of course, your heart.
Heart-healthy superfoods are high in soluble fiber, which helps lower cholesterol and control hunger. These superfoods are also high in omega-3 fatty acids. These fatty acids benefit your heart by decreasing triglycerides, lowering blood pressure, reducing blood clotting, and reducing irregular heartbeats, diminishing your risk for a stroke or heart failure.
Great Food Options for Heart Health
Most of the heart-healthy superfoods are plant-based, but not all. In general, try to avoid saturated and trans fats and high sodium foods. Here is a list of the top ten heart-healthy foods and why they make the cut:
Chia Seeds – Of all the plant-based foods, chia seeds contain the most omega-3 fatty acids. Chia seeds are packed with antioxidants, protein, and minerals, such as magnesium, calcium, iron, and soluble fiber.
Green Tea – You can drink your superfoods, and green tea is the best heart-healthy drink for it. Preventing cell damage is an important part of protecting your heart, and green tea contains polyphenols and catechins that do just that.
Quinoa – Quinoa has as much protein as meat, including all 9 essential amino acids linked to tissue growth and repair! Whole grains have been shown to reduce heart disease, and this whole grain is a superfood that you can add to anything, from breakfast to dinner and snacks in between.
Nuts – Walnuts, almonds, cashews, and pecans are high in omega-3 fatty acids, making them a perfect heart-healthy food to add to your plate. Adding an ounce of nuts a day to your diet can help lower your bad cholesterol, reducing your risk of a heart attack or stroke.
Dark Chocolate - Studies suggest that the flavonoids in dark chocolate can reduce inflammation and help blood circulation, making them the perfect way to soothe your chocolate cravings. A square or two of 60-70% cacao can lessen the chance of a heart attack or stroke in those with heart disease.
Fish – Not all fish are created equal. To reap the heart health benefits of fish, look for fatty fish like salmon, anchovies, herring, and sardines and avoid fish high in mercury and cardiotoxin such as shark, swordfish, and king mackerel.
Berries – Strawberries, goji berries, blueberries, and acai berries contain a diverse group of phytonutrients or flavonoids that are responsible for widening arteries and preventing plaque buildup as well as lowering blood pressure and aiding circulation.
Potatoes – What?! This starchy vegetable is heart-healthy? Cook them with the skins on and they’re actually high in fiber, potassium, calcium, vitamins B and B6, and folic acid, which lower your blood pressure and decrease your risk of stroke or heart attack.
Beans – Beans, such as black, kidney, and pinto, are not only high in protein, but they contain a large amount of soluble fiber that helps lower bad cholesterol. They’re also inexpensive, and even canned beans, as long as they are low sodium, contain the heart healthy qualities.
Cruciferous vegetables – Broccoli, cauliflower, and Brussels sprouts (to name a few) include vitamin C and folic acid which can minimize your risk for heart disease and heart attacks.
Add these superfoods to your plate to garner all the benefits of their heart health rewards.
Next Sunday, we’ll talk about maintaining good cold therapy for recovery.
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I hope you have a wonderful week,
Kelly
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