I recently started reading the book, Mayo Clinic Healthy Heart for Life!
What stuck out to me was a list of recommended foods that are both
nutritious and can help maintain heart health. I plan on incorporating
these
items into my diet throughout my weight-loss journey and
beyond:
Fish:
Think salmon, tuna, or herring.
Baked or broiled is the way to go.
Fish is a good source of omega-3
fatty acids, which helps to lower blood
pressure, cholesterol, and
triglyceride levels.
Olive oil:
Try it on bread
or use it as cooking oil. Olive oil, along with
peanut, canola, and
flaxseed oil, is a good alternative to butter because
it’s high in
monounsaturated fats which help fight inflammation.
Dark chocolate:
Cocoa is rich in antioxidant flavonoids and may help reduce
your
chances of developing heart disease. Avoid milk chocolate because it is
high in fat and sugar.
Beans:
Full of fiber and antioxidants, beans are a good replacement for red
meat.
Nuts:
Walnuts, almonds, and pecans help lower cholesterol and provide
heart-healthy unsaturated fats. Eat just one to three ounces a day so
you
don’t take in too many calories.
“Sticky” grains:
Try adding oat and barley products to your diet. The
soluble fiber in
these grains may help to significantly lower your
cholesterol.
Courtesy Shape
Courtesy Shape
