When it comes to improving heart health, it is not all about cutting out the trans fat and limiting saturated fat. There are certain foods that are good for the heart and help reduce the risk for developing heart disease.
Omega 3 fatty acids are very important for protecting the heart, so try incorporating salmon or tuna, ground flax seeds, and/or almonds/walnuts to get your daily dose of the good fats. Fiber is an important asset in the diet to optimize lower cholesterol. The daily goal is 25-30 grams per day. Oatmeal, beans, and whole grains offer a substantial amount of fiber. Don’t forget fruits and vegetables provide 2-3 grams of fiber per ½ cup serving. Fruits and vegetables that are deep in color are antioxidants – blueberries, spinach, and carrots.
Not to save the best for the last, but the newest recommendations include red wine and dark chocolate. Red wine contains an antioxidant – reservatrol that has been found to improve “good” HDL cholesterol. To go along with your daily glass of red wine, add a small piece of dark chocolate. Dark chocolate contains cocoa phenols (flavonoids) that have been shown in studies to lower blood pressure and have antioxidant protective qualities.
Keep in mind you can lower your risk for heart disease by improving your diet. Remember to couple a healthy diet with an exercise program for the best results.
Rebecca
