A Healthy You: Try the Foods of Love and Health
If you want to keep your heart beating strong, try incorporating more heart-healthy foods into your diet. The average human heart beats 2.5 billion times. Even at rest, the heart muscles work twice as hard as the leg muscles of a person running.
Chocolate is a heart-healthy food. Dark chocolate, 70 percent or higher cocoa content is an antioxidant, anti-inflammatory and may help increase HDL and low LDL. Moderation is the key and aim for 1-2 squares per day.
Oatmeal is a great source of soluble fiber which helps eliminate excess cholesterol from your body. Beans, whole grains and nuts also help eliminate excess cholesterol. Aim to eat at least two ½-cup servings of fiber rich foods.
Walnuts and Almonds both contain Omega-3 fatty acids, Vitamin E, magnesium, fiber and healthy fats.
Salmon and tuna are excellent sources of Omega-3 fatty acids, which may help prevent heart disease. Aim for eating Omega-3 rich fish twice a week.
Flaxseeds and chia seeds are a plant source of oOmega-3 fatty acids and also contain fiber.
Blueberries and strawberries are high in Vitamin C and may help with inflammation and may help keep blood pressure down.
So how about a nice bowl of oatmeal, with flaxseeds, blueberries and walnuts for breakfast? That’s heart smart.
A Healthy You is a regular column about nutrition, healthy living and cancer care. It is written by Cindy Gates, RD and LD and the Cancer Center’s Oncology dietitian, herbalist and Certified Wellness Coach.