7 FOODS TO KEEP YOUR HEART HAPPY & HEALTHY
Hello everyone and Welcome to another What’s On the MENU MONDAY. When many of us think about February, we think about Hearts, Valentines and Love. It’s a month when we focus on Flowers, Chocolates and Romance.
It’s also a month, however, when we are asked to pay attention to the Health of our Hearts and the ways we can protect them from illness and disease. Because, February also is AMERICAN HEART HEALTH MONTH.
You see, heart disease is the number one health threat for both women and men. Heart disease resulting in heart attacks and strokes claims more lives every year than cancer. In fact, while we will lose approximately 500,000 people to cancer this year, we will lose 600,000 to heart disease.
Yet, one of the easiest things we can do to ensure a healthy heart is to eat well and consume a healthy diet. It’s not as hard as you might think. And, here are 7 SIMPLE SUGGESTIONS for heart-healthy foods you can enjoy every day.
1) AVOCADOS
This fruit appears on almost every list I make regarding fabulous foods for our health and wellness. Of course, we know that avocados are packed with antioxidants that fight free radicals and help prevent cancer. But, they’re also rich in potassium, which dilates the blood vessels and lowers our risk for high blood pressure. The avocado’s phytosterol helps maintain healthy levels of cholesterol and the omega-3 fatty acids help prevent clogged arteries, arteriosclerosis, heart attacks and strokes. Add fiber to this and we have one of the healthiest foods on the planet – one to be enjoyed anytime in soups, salads, smoothies and dips.
2) GREEN TEA
Green tea is more than just a soothing hot beverage. It’s one of the healthiest drinks available. Not only is green tea loaded with cancer-fighting antioxidants that promote overall body health, but it also increases the antioxidant capacity of the blood, which protects LDL cholesterol from oxidation linked to heart disease. Drinking just one cup of green tea per day can reduce our risk of heart complications, including stroke, heart attack and other cardiovascular diseases. In fact, green tea drinkers have a risk of developing heart disease that’s thirty-one percent lower than those who don’t drink green tea.
3) TOMATOES
Once again, the humble tomato makes the top of our list for making our hearts healthy and happy. Tomatoes also are packed with potassium, which improves our blood flow, helps prevent clogged arteries and regulates blood pressure. The lycopene in tomatoes prevents serum lipid oxidation, which offers further protection from cardiovascular disease. Consuming tomatoes or tomato juice also decreases the levels of the body’s LDL cholesterol and triglycerides, which deposit fats in the blood vessels increasing our risk for cardiovascular disease.
4) RED WINE
You may be happy to know that moderate consumption of red wine may, in fact, keep your heart healthy. The antioxidants in red wine, known as polyphenols or resveratrol, keep our blood vessels flexible and reduce the risk of clotting. The red grapes used to make certain wines also lower our LDL cholesterol and maintain a healthy blood pressure. With its copious vitamins and nutrients, red wine is a great ally in the fight against heart disease, strokes and heart attacks.
5) OATMEAL
If you’re like me, nothing beats a hot bowl of oatmeal in the morning. Not only does it taste great, but it’s especially good for our hearts. The addition of oats in our daily diets helps prevent many cardiovascular diseases. It’s the perfect fat-fighting food that’s filled with soluble fiber, which helps reduce the bad LDL cholesterol in our bodies and helps maintain good blood pressure. Recommended by the American Heart Association, oatmeal can protect us from hypertension, stress and anxiety – all of which can lead to strokes and heart attacks. Just make sure to avoid brands that contain lots of salt, sugar or other additives.
6) SALMON
Once again, salmon makes our list due to its high levels of omega-3 fatty acids. These fatty acids help normalize our heartbeat, maintain our blood pressure, reduces our risk of stroke and prevents plaque from forming in our blood vessels. Salmon also contains the powerful antioxidant astaxanthin, which gives salmon its reddish color, helps lower our bad LDL cholesterol and increases our good HDL cholesterol. And, if you’re looking for a great source of these heart-healthy compounds try Sockeye salmon, which is one of the best.
7) DARK CHOCOLATE
I just love being able to add dark chocolate to this list. This wonderful treat is rich in antioxidants, including polyphenols and flavanols. Now the flavanols send signals to the arteries to relax, which in turn lowers our blood pressure. Cocoa powder has been found to significantly decrease oxidation in LDL cholesterol, increase HDL cholesterol and stabilize insulin levels. It also protects the lining of the arteries in the heart from damage, which reduces our risk for strokes and heart attacks. Just a bite or two of palate-pleasing dark chocolate each day will do the trick.
So, when you give your Heart to your Valentine this month, make sure it’s a Happy and Healthy Heart – one that can be shared with all your loved ones for many years to come!
Thanks again everyone for joining me. Until next time, stay in GOOD HEALTH and . . .
TAKE THE COURSE AND TAKE CHARGE!
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