Exercise and nutrition go hand in hand when you are working to maintain a healthy heart, and consuming wholesome foods begins with knowing what to buy when you visit the grocery store. While the American Heart Association stamps its heart-check logo on foods that meet its strict health guidelines, it is equally important to understand the benefits of certain heart healthy foods. The Food and Drug Administration cautions consumers concerned about preventing heart disease to eat enough fiber and to avoid too much fat, sodium, cholesterol, and calories.
Oatmeal
We have all heard that breakfast is the most important meal of the day. Begin your day with a bowl of oatmeal in the morning and score heart healthy nutrition points from the moment you wake up. Oatmeal contains valuable vitamins, minerals, and fiber, and has been officially approved by the Food and Drug Administration as a heart healthy food.
Colorful Vegetables
The American Heart Association points out that "foods that are deeply colored throughout--such as spinach, carrots, peaches and berries" usually contain more vitamins and minerals. While vegetables such as potatoes and corn are not bad, they do not offer the benefits of their more colorful counterparts.
Berries
Blueberries top the list of Good Housekeeping's top heart healthy "superfoods." The antioxidants in blueberries are renowned for their ability to reduce the risk of heart disease, blood clots, and artery inflammation. To add variety to your heart healthy diet, consider strawberries, raspberries and blackberries, all of which help maintain a healthy heart.
Olive Oil
Put the butter away and try to incorporate virgin or extra virgin olive oil into your recipes. It has been proven to lower a person's LDL cholesterol and prevent heart disease. Although it can be more expensive than butter, its benefits for the heart are priceless.
Avocado
The good fat found in avocados make them a constant on heart healthy food lists. Avocados can be eaten on their own or included in other recipes, which make them a convenient source of heart healthy nutrition.
Nuts
Experts at the American Heart Association suggest including a few nuts into your diet as they are, "a good source of protein and polyunsaturated and monounsaturated fats." Certain types of nuts, such as almonds and walnuts are especially good. Purchase unsalted nuts and practice portion control when snacking; nuts are a heart healthy food but they also contain a high amount of calories.
Salmon
Praised for its high levels of protein omega-3 fatty acids, salmon is as easy to cook as it is healthy. Buy it fresh or frozen. If you feel too busy to cook, keep in mind that certain grocery stores sell single fillets already prepared with seasoning, so all you need to do is put it on the grill or in the oven.
Soy
Consumers can sneak soy into their diets in a number of ways. Edamame and tofu serve as natural and tasty snacks, while soy milk can replace fatty whole or 2 percent milk in oatmeal, cereal, or coffee. Soy is also one of the cheaper foods on the list, so it is an especially convenient choice for those on a budget.
Legumes
In keeping with the FDA's guidelines for heart healthy eating, add any type of legume to your diet. Lentil, chickpeas, and other types of beans are easy additions to soups and salads are full of fiber and vitamins.
Chocolate
In moderation, chocolate can work wonders for the heart by lowering blood pressure and levels of bad cholesterol.
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