12 Foods That Can Save Your Heart now
When you add these to foods instead of salt and fat, you’re making a heart-healthy choice. They add flavor without the bad stuff. Spices and other foods are delicious ways to eat heart-smart.
Mild, tender black beans are packed with heart-healthy nutrients. Folate, antioxidants, and magnesium can help lower blood pressure. Their fiber helps control both cholesterol and blood sugar levels. Add beans to boost soups and salads.
Red Wine and Resveratrol
If you drink alcohol, a little red wine may be a heart-healthy choice. Resveratrol and catechins, two antioxidants in red wine, may protect artery walls. Alcohol can also boost HDL, the good cholesterol.
Tip: Too much alcohol hurts the heart. Don’t have more than one drink a day for women or two drinks for men. It’s best to talk to your doctor first. Alcohol may cause problems for people taking aspirin and other medications.
Salmon: Super Food
A top food for heart health, it’s rich in omega-3s. Omega-3s are healthy fats that may lessen the risk of heart rhythm disorders and lower blood pressure. They may also lower triglycerides and curb inflammation. The American Heart Association recommends two servings of salmon or other oily fish a week.
Cooking Tip: Bake salmon in foil with herbs and veggies. Toss extra cooked salmon in fish tacos and salads.
Tuna for Omega-3s
Often cheaper than salmon, tuna also has omega-3s. Albacore (white tuna) has more omega-3s than other tuna varieties. Try grilling tuna steak with dill and lemon. Reel in these other sources of omega-3s, too: mackerel, herring, lake trout, sardines, and anchovies.
Health Tip: Choose tuna packed in water, not oil, to keep it heart-healthy.
This oil is a healthy fat made from smashed olives. It’s rich in heart-healthy antioxidants. They may protect your blood vessels. When olive oil replaces saturated fat (like butter), it can help lower cholesterol levels. Try it on salads and cooked veggies, or with bread.
Taste tip: For the best flavor, look for cold-pressed and use it within 6 months.
A small handful of walnuts a day may lower your cholesterol. It may also protect against inflammation in your heart’s arteries. Walnuts are packed with omega-3s, healthy fats called monounsaturated fats, plant sterols, and fiber. The benefits come when walnuts replace bad fats, like those in chips and cookies.
Tip: Try walnut oil in salad dressings.
Slivered almonds go well with vegetables, fish, chicken, and desserts. They have plant sterols, fiber, and heart-healthy fats. Almonds may help lower “bad” LDL cholesterol. Grab a small handful a day.
Taste Tip: Toast them to boost their creamy, mild flavor.
Swap white potatoes for sweet potatoes. With a lower glycemic index than white potatoes, these spuds won’t cause a quick spike in blood sugar. They also have fiber, vitamin A, and lycopene.
Taste Tip: Boost their natural sweetness with a sprinkle of cinnamon and lime juice instead of sugary toppings.
Sweet and juicy, oranges have the cholesterol-fighting fiber pectin. They also have potassium, which helps control blood pressure. In one study, 2 cups of OJ a day boosted blood vessel health. It also lowered blood pressure in men.
Nutrition Tip: A medium orange has about 62 calories and 3 grams of fiber.
A warm bowl of oatmeal fills you up for hours, fights snack attacks, and helps keep blood sugar levels stable over time — making it useful for people with diabetes, too. Oats’ fiber can help your heart by lowering bad cholesterol (LDL). Best results come from using steel cut or slow cooked oats.
Baking Tip: Making pancakes, muffins, or other baked goods? Swap out one-third of the flour and put in oats instead.
When you think of dairy foods, you probably think, “Good for my bones!” These foods can help control high blood pressure, too. Yogurt is high in calcium and potassium. To really boost the calcium and minimize the fat, choose low-fat varieties.
❤️Please share with your family members 🙏🏿
READ ALSO: 21 life transforming nuggets