Heart Healthy Foods
Omega-3 Fatty Acids - Omega-3 fatty acids, which are found in cold-water fish such as wild salmon, tuna, anchovies, sardines, flaxseeds, chia seeds, almonds, and walnuts are beneficial for increasing blood flow, which is good for the heart. Also, Omega-3s also help lower triglycerides, a type of fat that contributes to heart disease.
Nut Grass-fed Meat and Dairy Products - have a more balanced omega 3 ratio to omega 6 due to eating grass rather than genetically modified corn, also high in natural Vitamin A and D.
Pastured Chicken Eggs - yes, eggs are good for the heart, especially chickens that are eating their natural diet of earthworms, grass, and insects rather than genetically modified corn.
Certain Vegetables - Red, yellow and orange veggies like carrots, red peppers, acorn squash which has carotenoids, fiber and vitamins.
Certain Fruits - Orange colored fruits like cantaloupe, papaya have beta-carotene, magnesium, and fiber.
Nuts - and especially walnuts! When incorporating Omega-3s into your diet, keep in mind that the fatty acids found in nuts differ from those found in fish.
Olive Oil - Olive oil, as well as avocado oil, coconut oil, walnut oils, can be substituted in place of trans fat and saturated fats generally found in partially hydrogenated oils, which have been known to contribute to "bad" cholesterol build-up in the arteries.
Dark Chocolate - Cacao, which is the main ingredient in dark chocolate, is full of flavanols. Flavanols help prevent blood clots and lowers "bad" cholesterol by hindering it from sticking to the artery walls. Also, it also helps lower your blood pressure. The dark chocolate has to have at least 70% cocoa.
Red Wine - Red grapes, which are found in red wine, are packed full of resveratrol, which helps decrease inflammation and prevents blood platelets from sticking together. This is the reason red wine in moderation may be good for your heart health, but only 4 ounces a day.
Tomatoes - Tomatoes are high in potassium, vitamin A, vitamin C, fiber, and lycopene, which help prevent against all types of diseases, including cardiovascular disease. For increased lycopene benefits, experts suggest cooking the super fruit, which helps makes the lycopene more readily available.
Strawberries - Strawberries, as well as raspberries, blueberries, blackberries, and other berries, are high in the antioxidant polyphenol, which soaks up free radicals that can damage the body. Furthermore, berries also provide a good source of fiber and vitamin C, which are both known to help lower your risk of stroke.
Avocados - Avocado's creamy fruit contains powerful anti-inflammatory effects that help prevent the hardening of artery walls from becoming worse. Additionally, they also contain monounsaturated fats that help lower "bad" cholesterol. Sunflower oil is also a good source of monounsaturated fats.
Soluble Fiber - Soluble fiber helps lower "bad" LDL cholesterol. This type of fiber can be found in many foods; however, lentils, chickpeas, and other beans contain the greatest source of soluble fiber. Okra, eggplant, apples and pears are also good sources of soluble fiber.
Green Tea - Green tea has been shown to lower the risk of heart attack in tea drinkers. In fact, just 12 ounces per day can reduce your risk of heart attack in half. Additionally, the antioxidant catechin helps lower the body's inflammatory response, which in turn can decrease your risk of developing both gum and heart disease.
As you can see, there are many delicious heart healthy foods, which makes it easy to incorporate them into your daily diet. Mix and match foods to keep it interesting, and don't be afraid to try new foods on your journey towards improved health. As with any new plan, allow yourself time to adjust, and before you know it, you'll be managing your health like a pro.
Dr. Donna Sergi is a leading Chiropractor in Brooklyn who uses Nutrition Response Testing to help people maintain a heart-healthy lifestyle with diet modification and whole food supplements. Learn more by visiting her website.
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