Making It Practical: Heart Healthy Foods To Try
As heart diseases steadily remain the #1 killer globally, claiming 17.3million lives each year, it is now important that everyone plays a role in reducing CARDIOVASCULAR DISEASE.
Did you know that at least 80% of premature deaths from cardiovascular diseases (CVD) can be avoided?
Control these four risk factors to avoid CVD:
- Unhealthy diets
- Physical inactivity
- Tobacco use
- Above recommended use of alcohol
TOP HEART HEALTHY FOODS TO PLAN INTO YOUR DIET
Salmon
- Rich in omega-3 fatty acids; has an anti clotting effect; lowers cholesterol
- Have at least 2 servings a week.
- Options: Tuna, sardines, mackerel
Walnuts
- Also a source of omega-3; good for snacking
- Options: Almonds, cashews
Raspberries
- Rich in antioxidants, fiber, and Vitamin C
- Options: strawberries, blueberries, blackberries
Low Fat Milk/Yoghurt or Non-Fat
- Good source of potassium; lowers BP
- Options: fruits high in potassium are advised; bananas, oranges, potatoes
Chickpeas/Legumes
- Lentils or different types of beans; rich in soluble fiber that help lower “bad” cholesterol
- Options: Egg plants, okra, apples, pear are also rich in soluble fiber
Oatmeal
- They have the type of fiber that reduces cholesterol.
- Options: Barley, seaweed, etc.
Olive Oil
- Great source of low saturated fats
- Options: canola oil & safflower oil
Dark Chocolate
- Rich in flavanols that help low BP and prevent clots; also acts as an antioxidant to prevent “bad” cholesterol from sticking to the walls of the artery in the heart.
- Dark chocolate with at least 70% cocoa is an ideal choice.
Avocados
- Lowers cholesterol and has an anti-inflammatory effect
- Options: Nuts & sunflower oil
Unsalted Almond Butter
- A good source of monosaturated fats.
- Options: Unsalted peanut butter
Red Grapes
- Helps to keep platelets from sticking together in the blood; this is why some studies may state that the use of red wine may have some heart healthy merits; however, eating the grapes is more recommended.
- Options: Black grapes
SOURCE: WebMD; Kerri Ann Jennings, MS RD
