Hearts will love these healthful eating options
Day-to-day life is busy enough, and thinking about keeping your heart healthy might not always be top of mind.
It’s good to remember that a healthful lifestyle is essential for your heart. Instead of worrying about your heart or simply ignoring the risks, take action by eating tasty foods that also protect your cardiovascular system.
Because heart disease is the leading cause of death for both men and women — one in four deaths in the United States each year is due to heart disease — this is an issue that affects nearly everyone. Controlling or preventing high blood pressure and high cholesterol levels as well as not smoking is key to decreasing your risk of heart disease.
Other factors that can up the risk of heart problems include diabetes, being overweight or obese, inactivity and poor diet.
While maintaining a healthful weight plays a role in good heart health, simply controlling portions and exercising is not enough.
In addition, many wellknown fad diets for weight loss, such as high protein diets and the ketogenic diet, are not proven to support heart health. Researchers are still looking at how these high fat and high protein diets might affect blood lipid levels and the vital organs.
An eating plan based on nutrient-dense superfoodscan help you reduce the risk for heart disease.
Here are some health-- superfoods to incorporate into your daily menu:
Tuna
Eating the weekly recommended two servings of omega-3 fatty acid-rich seafood, such as tuna, helps reduce the risk of heart disease.
Studies have shown that eating seafood just twice a week can reduce the risk of fatal heart attacks by 36 percent. Plus, tuna is high in protein and contains considerable amounts of B vita-
mins and minerals, which help support blood flow and blood pressure regulation.
Wrap tuna in rice paper with shredded carrots, cucumber, avocado, and fresh herbs for a heart-healthful, handheld lunch on the go.
For more information about the health benefits and safety of seafood, visit AboutSeafood.com.
Tomatoes
The unique combination of nutrients found in tomatoes, including lycopene, potassium, vitamin A and vitamin C, make them very heart healthy
Studies show that lycopene may even help with lowering LDL “bad” cholesterol, and potassium helps support lower blood pressure.
Cook tomatoes with a small amount of extra virgin olive oil to maximize your nutrient absorption. In fact, canned tomato products are an especially good source of these nutrients.
Nuts
Nuts — including pistachios, walnuts and almonds — contain the “good” polyunsaturated and monounsaturated fats, whichwith plant sterols and vitamin E, help lower LDL cholesterol, helping to protect the heart and the blood vessels.
Studies have shown that eating a 1-ounce serving of nuts at least five times weekly lowers the risk of coronary artery disease by 20 percent compared with those who rarely eat nuts.
Choose nuts as a healthy and delicious snack or sprinkle them into a salad or rice dish for a crunchy and nutritious bite.
Green tea
The beneficial properties of green tea catechins, powerful phytonutrients also found in wine and chocolate, help protect the heart, includingthose who are overweight or obese, by lowering both total and LDL cholesterol and improving blood pressure.
The amino acid theanine found in green tea can help with relaxation, stress reduction and lowering the stress hormone, cortisol. Enjoy your green tea hot or iced earlier in the day as it does contain some caffeine.
Berries
Colorful berries such as blueberries, strawberries and acai berries are rich in fiber, vitamin C and polyphenols with antioxidant properties that help protect the heart and the blood vessels.
Aim to eat berries at least three times per week by topping your oatmeal with them, adding fresh or frozen berries to smoothies and tossing them into a spinach salad.