Hearts

The Times Herald (Norristown, PA) - - FOOD -

B vi­ta­mins 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 hearthealth­ful, 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. LeeAnn Wein­traub, a reg­is­tered di­eti­tian, pro­vides nu­tri­tion coun­sel­ing and con­sult­ing to in­di­vid­u­als, fam­i­lies and busi­nesses. She can be reached at RD@hal­facup. com.

AP PHOTO/MATTHEW MEAD

This June 30, 2014 photo shows tuna and white bean br­uschetta in Con­cord, N.H.

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