The Top Ten Healthiest Foods for Your Heart
When I was a kid I had no concept of food other than what tasted good. I never grasped the concept of eating for health, or that anything I repeatedly put into my body would have consequences, good and bad. And despite being raised by an Italian mother who insisted on veggies and dark leafy greens with all her homemade meals (huh?), I still ran out to McDonald’s every chance I got.
A steady diet of hamburgers and fries lasted only so long. And soon (about the time I had babies) I thought that popping a vitamin would solve all my problems. But even that wasn’t enough. Now I know that raw (uncooked), natural foods have something more beneficial to them aside from just vitamins and minerals. They have chemicals known as phytonutrients and their benefits to the human heart, let alone the whole body, can’t be overlooked.
Phytonutrients are “plant compounds which are thought to have health-protecting qualities.”1 For the sake of our discussion here, they’re like vitamins and minerals, but they’re not. And yet, they have the same—if not stronger—benefit that vitamins and minerals do. They act as antioxidants, boost the immune system, fend off disease, build cellular energy within the body and accomplish a slew of other things.
Still confusing? OK then. A bare-bones definition of a phytonutrient is this: an apple.
A banana. A beet. Kale. Chard. Romaine. Broccoli. Eggplant. A carrot. An orange. A tomato. Blueberries. Grapes. Asparagus. Flax. Green tea. Chocolate. Nuts. Algae. Cranberries.
Are you getting the picture?
Phytonutrients mostly come from leafy green veggies and colorful fruits, and they are what keep our hearts protected and beating stronger. They are our first defense against preventing heart disease and so important that I insist right here and now that you make a promise to yourself to add more of them to your diet.
Go ahead, I’ll wait.
Wonderful!
Now for the good news: Don’t let the word “green” or “raw” discourage you! Not all heart-healthy food is about forcing down a bowl of algae. Believe me, if it were I would be back at McDs! Here’s a list of the top-ten heart-healthy foods that will make you not only proud that you’re taking care of your heart, but fulfilled as well.
Salmon
Salmon is top on our list for best brain food and best heart-healthy food. Why? Because it’s packed with omega-3 fatty acids; as we know by now, omega 3s have so many benefits that they are too numerous to list. But for starters, anything with natural amounts of omega 3s help to strengthen your heart.
Oatmeal
Oatmeal has magnesium, potassium, folate, niacin, calcium and soluble fiber. Don’t buy just any sugary oatmeal packet though. Try to buy old-fashioned oatmeal. Yes! The kind you actually have to slow cook (a whole five minutes or less!) on the stove. The bigger and more defined the oats, the more real, less processed they are. I cook ½ cup of dry oats and then add ½ cup of unsweetened applesauce and a few raisins. No sugar added and yet sweet and tasty.
Walnuts
Walnuts are loaded with plant omega-3 fatty acids, vitamin E, magnesium, folate, fiber and good fat. Try grinding them up into a powder and sprinkling them in tuna salads, chicken salads and over dinners. Hey, you do what you gotta do to get all these good foods into your diet.
Red wine
Ever hear of resveratrol? Red wine is high in this antioxidant known for long life. A glass of red wine could improve good HDL cholesterol and make you happy while doing it!
Brown rice
Brown rice is rich in B-complex vitamins, fiber, niacin and magnesium, and it makes for a great staple. How about a dinner of lean, roasted turkey with brown rice, spinach and tomatoes?
Flaxseed (ground)
Ground flaxseed can easily be added to just about anything (much like wheat germ), but I mostly bake with it. Instead of using white flour, which has zero nutritional value, flax is loaded with omega-3 fatty acids and fiber. Put your baked goods to work for you!
Blueberries
Blueberries have been touted as brain food, which they are, due to their ability to help slow down the oxidative stress of the brain, but they’re also good for your heart! I try to eat blueberries every day. I add them to my morning protein shake or sprinkle them over a bowl of oatmeal.
Spinach & other dark, leafy greens
Building your salads with iceberg lettuce should no longer be an option. It’s not as potent or good for your heart as adding something like spinach leaf, kale, swiss chard or dandelion. The brighter and deeper the color, the healthier.
Broccoli
I try to serve broccoli for dinner almost every night. My kids actually love it and broccoli is one of nature’s most perfect foods. It’s packed with so many phytonutrients and vitamins that it’s worth trying to add to your diet as much as possible.
Other foods to consider: Black beans or kidney beans, almonds, sweet potatoes, tomatoes, carrots, tuna, cranberries, strawberries, raspberries, red and yellow bell peppers, squash, zucchini, asparagus, beets, watercress, lemons and any of the leafy greens.
Coming up next week: The importance of a little rest and relaxation. Not only for your body, but for your mind and spirit.
1. http://www.medterms.com/script/main/art.asp?articlekey=9476
Tags: blueberries, broccoli, diet, Fiber, food, food blog, food for heart, greens, heart, Heart Health, magnesium, oatmeal, omega-3, phytonutrients, salads, salmon, spinach, tomatoes, Top Ten, veggies, vitamins
