Top Heart Health Foods
Heart Healthy Foods
These are by far my best Heart Health Foods to add to your meal plan and continued health journey. You want to consume 5 fruits and vegetables a day!
Avocados- have good fats (monounsaturated and polyunsaturated) which help to keep your total cholesterol and bad LDL-cholesterol in healthy range. Avocadoes have great amounts of minerals, vitamins and phytonutrients. Add avocado to smoothies, make dip or avocado toast!
3 grams of monounsaturated fat, 0.5 grams polyunsaturated fat and potassium
Beans- offer tons of soluble fiber that not only keeps you full longer but also helps to lower your cholesterol. Beans are low in saturated fat and have a great source of protein. Beans are a great source of dietary fiber and women
Should shoot for 25 grams per day and men should aim for 38 grams a day. Add beans to soups, stews, salads, or you can make humus too.
Dark Leafy Greens- such as turnips, spinach, collard, and arugula are greens high in vitamins A, C, K and mineral potassium. You can add dark leafy greens to smoothies, make them one of your anytime meals by making a salad, sautéing them with olive oil, or adding them into a egg scramble.
Berries have Omega-3’s and Omega-6’s as well as antioxidants and are high in fiber. Blackberries can help prevent heart disease and some cancers. Blackberries carry and antioxidant called Ellagic acid that can help to fight and prevent certain and heart disease.
Raspberries are high in antioxidants and are great for your heart health.
Add these berries to your smoothies, smoothie’s bowls and oatmeal or have them for dessert!
Broccoli: is low in cholesterol and high in fiber and antioxidants. Vitamins in broccoli are Vitamins A, C, and K.
Broccoli is low in fat, calories and sodium. Broccoli helps to prevent cancer and heart disease by boosting your immune system. You can add Broccoli to your salads, at stem it for a side with dinner or even add it to stir fry’s.
Olive Oil: Particularly Extra Virgin has antioxidants that help to keep the walls of your arteries soft and pliable. The greater the artenal elasticity the less stress that you’re vascular will have and reduce the risk for heart disease and stroke.
Other oils that is great to cook with and carry either the same traits or similar are:
Walnut oil (high in Omega-3)
Grape seed oil Avocado oil Drizzle these oils on salads. Make dressing with them. Bake with them and fry with them.
Oats: Oats contain soluble fiber which forms into a gel once dissolved in water that sweeps through your arteries taking some cholesterol with it.(LDL) Whole oats can reduce LDL(bad cholesterol) for your blood pressure.
You can add whole grain oats to smoothies or have a bowl with berries, Chia seeds and yogurt for your anytime meal. Try to stay away from prepackaged instant oatmeal. They can be high in sugar and salt and besides you want real whole food. You can always make your own instant oatmeal to go. Check out my website for quick foods.
This is just the tip of ideas and health foods to get you on the right path. Listen to your body and your taste buds. You know what you like and do not, but add more whole foods vegetables, nuts and fruits to your meals.
For more ways to stay heart healthy check out my detox foods.