Foods Your Heart Will Love

Foods Your Heart Will Love

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Are you tired of hearing the list of foods that you know are good for your heart? You already know to eat lots of fruits and vegetables, low-fat dairy products, whole grains, and lean protein choices like chicken and fish. Of course, stay away from fried foods and foods with trans fats which have been shown to clog arteries.

Here is a new list of foods for your next grocery shopping trip that your heart will love:

1. Cauliflower - even though it is not green, cauliflower contains Omega 3 essential fatty acids and being a cruciferous vegetable, it is great for reducing your risk of cardiovascular disease. Cauliflower is just as nutritious as it's green counter-part broccoli.

2. Buffalo - is readily available in most grocery stores today and is high in protein, iron, B-vitamins and potassium making it a heart healthy meat. Plus it is lower in fat and calories than chicken, beef and pork. When it is time for grilling, try a buffalo burger and add caramelized onions to the mix for great flavor.

3. 100% Whole Grain Bread - make sure there is no more than 2 grams of sugar per slice and it says 100% whole grains on the label. Many breads are high in sugar which increase triglycerides, a type of fat in your blood, which increase your risk for heart disease.

4. Whole-grain Cereal - you want to stay away from eating too many refined grains because they cause insulin to be released and stimulate the liver to produce triglycerides. An increase in triglycerides in the blood puts you at a greater risk for heart disease. Read the label and make sure there is 6 grams of sugar or LESS per 1/2 cup serving.

5. Walnut Oil - are you tired of always buying olive oil? Consider walnut oil or flaxseed oil for a healthy change because both are low in saturated fat and contain heart healthy Omega 3 fatty acids. This will help lower triglycerides and increase your HDL (good) cholesterol reducing your risk for heart disease.

6. FROZEN fruits and vegetables - preferably organic but these are flash frozen at peak ripeness, so they maintain most of their nutrients. They are great to have on hand for a quick meal, omelet or smoothie.

7. Vanilla Soy Milk - makes a great base for a smoothie and is delicious on whole-grain cereal and is easy to use in any recipe. Consuming 25 grams of soy per day can reduce cholesterol levels by 5% and is great for preventing heart disease.

8. Low-Sodium Canned Goods - salt can lead to high blood pressure which puts you at risk for heart disease. Canned goods have become notorious to having way too much salt so look for low-sodium soups, beans, and vegetables. You can rinse them to get even more salt off the vegetables or beans.

Many products are now claiming to be "trans-fat free", however, keep in mind that products could still have 1/2 gram per serving. Trans fats increase the build-up of plaque in the arteries, increase the LDL (Bad) cholesterol, and decrease the HDL (good) cholesterol. Read the ingredient list and look for the words "partially hydrogenated vegetable oil" and vegetable shortening. This means the product does contain some trans fat even though it may be less than 1/2 of a gram. Your heart will thank you.
Here's to a happy heart!

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