Eat Heart-Smart Foods Every Day
Did you know that certain foods can actually reverse the damage that has been done to your heart? If you pick your meals with your heart's health in mind, you can help unclog your arteries and even lower your blood pressure. You can also reduce your risk of developing diabetes and high cholesterol. Reducing your sodium and fat intake is a must, and if you learn to shop for healthy ingredients at the grocery store, you'll end up with heart smart options for all times of day. Here are some guidelines:
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Breakfast. It's the most important meal of the day, but we're usually too rushed to even think about it. All too often, we tend to grab something unhealthy on the go instead of making sure we start the day with vital nutrients. So pass up a cheesy bagel or a carb-packed scone and go for oatmeal with fruit and nuts. Oatmeal tastes great topped with almonds, bananas, raspberries or blueberries. It's also packed with fiber and protein. Another good breakfast option is any cereal that is made with whole grains. Make sure to pair it with low-fat milk or nonfat yogurt. A key ingredient for any healthy breakfast is fresh fruit, which can be added to just about anything.
Lunch. To keep your body fueled, make sure your lunches include lean protein, whole grains, and vegetables. This balanced combination will give you a nutritious and satisfying meal that will keep you feeling energetic through that midday lull. Try a sandwich on whole-grain bread with lean meats (grilled chicken, turkey, or tuna.) Spice them up with veggies like cucumbers, sprouts, or spinach. Or try an eclectic salad with dark greens (kale or red leaf lettuce) topped with oil and vinegar. Jazz it up with green onions, grilled chicken strips, black beans, tomatoes and fresh basil.
Snack. The best snacks are ones that include healthy nutrient-dense foods. If you want a quick and healthy snack that will keep your energy levels high, go for something rich with protein but low in fat and sodium. Try an apple with peanut butter or Greek yogurt with blueberries. Both of these snacks are loaded with fiber, which helps maintain a healthy colon and also helps to regulate blood glucose levels and fight bad cholesterol. Another great snack option is nuts, which have been shown to lower the risk of heart disease. According to Iowa Women's Health Study, women who ate nuts over four times per week were about 40 percent less likely to die of heart disease. For a quick pick-me-up, grab a handful of almonds, pistachios, or walnuts, which have all been approved by the FDA as healthy for your heart.
Dinner. When it comes to dinner, make sure to choose foods that are full of antioxidants and fiber but low in saturated fat. Your meals should also include brightly colored vegetables and whole grains. For a delicious meal that is filled with omega-3 fatty acids, try baked or grilled salmon, which will help improve your levels of good cholesterol and fight against triglycerides. Choose a whole grain to go with your fish, like brown rice or quinoa. Complete the balance by adding steamed veggies. Other heart-healthy options for your main dish at dinner include halibut, grilled chicken, and shrimp.
Evening Snack. If you need a little late-night snack before heading to bed, make sure you choose something that promotes sleep and is low in calories. A small amount of popcorn is easily digestible and will satisfy your hunger - just make sure not to add butter and salt. Another good late-night option is a small fruit smoothie with a nonfat or low-fat milk base. If you take the carb route, try to choose items that contain complex carbs, like bananas or whole-grain toast.
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