Heart disease is number one killer among both men and women
in the United States .
And though we all realize that eating nutrient-dense healthy foods help reduce
the risk, we may not know which foods are the best choices to battle this
deadly disease head on.
The key is stepping up fiber and choosing unsaturated
fats. Eating unsaturated fats, like
omega-3 fatty acids and olive oil, can help to reduce triglycerides. And a diet rich in soluble fiber, which is
often found in legumes and some fruits and vegetables, helps to decrease LDL
cholesterol levels.
Sardines are an awesome source of omega-3 fatty acids, along
with calcium and niacin. You can prepare fresh ones on the grill, or canned
sardines work great in salads or sandwiches.
Mackerel is another excellent source of omega-3s, and is full of
selenium, which is an antioxidant mineral which may help protect the body from
heart disease and cancer. A great way to
get omega-3s on the go is by grabbing a handful of walnuts for an afternoon
snack. Add some to your green salad, or give chicken salad a nutrition boost by
adding ground walnuts.
Kidney beans are an affordable source of high fiber, are low
fat, and have no cholesterol. Add them
to salads and chili, as they truly are almost a perfect health food. Since
canned varieties tend to be higher in sodium, try to use the dried varieties
whenever possible.
Whole-grain barley is rich in soluble fiber and insoluble
fiber, which is good for combating constipation. It’s also a good protein
source and has a good supply of iron and minerals. Choose whole-grain barley
cereals, or substitute whole-grain barley for rice and pasta side dishes once a
week.
Oatmeal is a great way to boost your fiber content early in
the morning, and it also has a low glycemic index, which helps to provide
lasting energy stave off hunger. Choose
rolled oats, and add some raisins, apples, and honey for flavor. Instant
oatmeal isn’t a healthy option as it’s usually loaded with sugar.
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