Heart Healthy Diet
Eating a heart healthy diet is a healthy way of eating over a period of time. It’s best to get a variety of healthy foods instead of focusing on just a couple. This way, your body is getting many different nutrients that are good for your heart!
Fruits & Veggies
As many know, a heart healthy diet starts with fruits and vegetables because they are loaded with heart healthy nutrients such as vitamins and minerals. They also contain fiber and are low in calories.
Whole Grains
Foods that contain whole grains provide more nutrients such as vitamins, minerals, and fiber than foods with refined grains. Look for packages that say 100% whole wheat or whole grain, or look for the Whole Grain Stamp on the packaging to be sure you are consuming whole grains.
Healthy Fats
Healthy fats are part of a heart healthy diet. Healthy fats, omega-3 and omega-6, are great for your brain and heart! These healthy fats are found in foods such as fish, nuts, seeds, and avocados.
Limit Salt
Consuming too much salt in your diet can increase pressure on your heart to pump blood throughout your body, which may lead to high blood pressure. High blood pressure is a risk factor for heart disease. Try using spices such as oregano, thyme, basil, ginger, and parsley to name a few. Garlic and onions also provide lots of flavor without adding salt.
Try out this delicious, heart healthy recipe!.
Blue Smoothie (makes about 2 servings)
Ingredients:
• 2 cups frozen, unsweetened peach slices
• 2 cups tightly packed fresh spinach
• 1 cup frozen, unsweetened blueberries
• 1 cup fat-free milk
• 1 teaspoon honey
Directions:
1. In a food processor or blender, process all ingredients until smooth, about 1 to 2 minutes, stopping to scrape down the mixture if necessary.
2. Pour into glasses and enjoy!
Visit heart.org/recipes for more heart healthy recipes!
Source: heartfoundation.org
