My mom recently had a heart procedure. She’s fine (thankfully!). She has a warm and generous heart, always embracing others and she is always open to anything sounding adventurous including trying new things, even new foods. However, we laugh at how opposite we are in her love for anything chocolate my love for anything salads. When the doctor advised her to lose weight she looked at me and groaned! Half teasing and more serious, I told her this would be easy as it must be in her DNA to love healthy foods and salads as much as I do -after all, we are so much alike!
So, what’s HEART HEALTHY and how do you take care of your ticker?
Eating a healthy diet with the right number of calories is one good way to take care of your heart. The American Heart Association suggests a diet rich in fruits and vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. Here are some of myfavorite heart-healthy foods.
APPLES contain a phytochemical called quercetin which acts as a natural anti-inflammatory agent and may help prevent blood clots as well. Apples contain vitamins and fiber, come in several delicious varieties and are portable. How about eating eating an apple with a handful of walnuts or almonds as a healthy snack or add sliced apple to your salad or your oatmeal.
AVOCADOS are rich in monounsaturated fatty acids and they are just like olive oil, plus avocados are loaded with vitamins and phytochemicals that work as antioxidants to protect your heart (and other parts of your body). They are one of my very favorite foods and a meal isn’t complete without this fruit! I loveavocados in any kind of salad.
GREEN LEAFY VEGGIES are rich in vitamins, minerals and fiber, plus they're low in calories. Eating green leafy vegetables has also been associated with better retention of memory as you age. Use fresh spinach leaves as a salad green or serve swiss chard or kale as a side dish. Munch on fresh broccoli withveggie dip at snack time.
OATS and WHOLE GRAINS contain a soluble fiber called beta glucan that helps reduce total cholesterol and LDL. Soluble fiber also helps keep your digestive system healthy. I love oatmeal for breakfast, lunch or a snack with cinnamon and mixed berries and banana. At times I even add some sliced almonds or walnuts. If you prefer cold cereals made with oats they are also good for you -just be sure to choose brands that don't contain extra sugar. And my mom loves oatmeal cookies so I am going to try this healthy cookie for a treat!
SALMON is an excellent source of omega-3 fatty acids that protect your heart by reducing both inflammation and the risk of blood clots. These fats also work to keep your cholesterol levels healthy. My mom doesn’t love to eat salmon (except on a bagel with some lowfat creamcheese, and honestly, that’s ok too), you can eat another oily ocean fish like tuna, sardines or herring at least two times per week. For a heart healthy salmon idea try grilled salmon with salsa- this is really good, even for picky eaters!
It’s easy to eat healthy and smart! And for one’s longevity, it’s the ultimate of importance!
For more information contact me at rachel@livehealthynyc.com