Foods for Heart Health
By Keri Glassman, MS, RD, CDN eDiets Contributor
Did you know that your heart can pump over 2000 gallons of blood every day? No wonder so much attention is paid to this beating big guy. Keeping your heart strong is part of an all around healthy lifestyle that includes regular exercise, adequate sleep, minimal stress and a balanced diet. While we would like to provide one magic food to keep your heart in tip top shape, it’s simply not possible -keeping your heart healthy is a team effort. Having a variety of nutrients is crucial so we’ve chosen a bunch of heart friendly foods worth adding to your grocery cart.
Fiber Fiber is essential for keeping your blood pumping and heart throbbing. According to the American Heart Association, dietary fiber is associated with a decreased risk of cardiovascular disease, lower LDL or “bad” cholesterol and it even slows the progression of cardiovascular disease in those already at high risk. Unlike other nutrients, fiber is indigestible and passes through the body as it clings to cholesterol.
Oats A leading fiber all star, oats contain the highest amount of soluble fiber than any other grain. Soluble fiber binds to cholesterol which can lower LDL levels. Try adding oatmeal to your morning routine with a handful of blueberries (for even more fiber and antioxidant boost) and a drizzle of honey for a sweet and immunity boosting kick.
Peas Pass the peas please! It’s time for these little ones to make a comeback. They are loaded with fiber, provide a sweet burst of flavor and add bright colors to any dish. Try frozen peas, which are flash frozen at the peak of ripeness, and steam them for a bright addition to salad or even omelets.
Vitamin C Research has shown a link between increased vitamin C consumption and a decreased risk of coronary heart disease. Vitamin C is an antioxidant which works to fight damaged cells and protects cells from free radical damage. The words “free radicals” might bring you back to the days of hippies and flower children, but these guys are not our friends. Free radicals play a role in the development of cardiovascular disease and are formed as we convert food into energy and are also taken in through environmental factors such as pollution and cigarette smoke.
Tomatoes Just as juicy and delicious as they are hearty healthy, tomatoes provide a solid dose of vitamin C. Try making your own tomato sauce with canned or fresh tomatoes, add oregano and chopped up veggies for a gourmet, homemade pasta sauce with mega antioxidant power.
Cantaloupe As the weather changes with the season this month (thank goodness), so does the fruit and veggie harvest. Cantaloupes are available year round from South America, but our own US grown cantaloupes are approaching their seasonal peak at the start of May. Slice melon into eighths for pre-dinner hors d’oeuvres or chop it up for a vitamin C packed, sweet treat to nibble on all day!
Omega-3 Research has found that omega-3s may reduce the risk of heart disease by preventing arrhythmia, or an abnormal heart beat. Omega-3s also reduce the plaque that builds in arteries, reducing the risk of high blood pressure and heart problems.
Salmon Fish is so important and popular that the American Heart Association recommends eating at least two servings of it per week. In particular, fatty fish like salmon contain higher levels of omega-3. Try grilling salmon this Memorial Day and show the barbeque who’s boss with delicious taste and an omega-3 bang.
Nuts You don’t have to hike a mountain to reap all the benefits of a nutty trail mix! Nuts are one of the highest plant-based sources for omega-3 fatty acids and perfect for zip-lock baggy packing. Try making your own combo of almonds, pistachios and walnuts and add a tablespoon of no sugar added dried cranberries to sweeten things up.
Join Keri for her latest member meeting, Foods for a Healthier Heart, on Tuesday, April 26 at 2 p.m. and 9 p.m. See you in the chat room!
Nationally recognized nutrition expert and published author Keri Glassman is the founder and president of Keri Glassman, Nutritious Life, a nutrition practice based in New York City. For years, Keri has been a leader in advancing a “whole person” approach to health and wellness. She has dedicated her career to creating services and promoting education through her “Nutritious Life” brand.
She has authored two books; the most recent is The O2 Diet. The Cutting Edge, Antioxidant-Based Program That Will Make You Healthy, Thin and Beautiful. (Rodale, December 2009.) This book translates complex scientific research on antioxidants and the ORAC scale into useful and useable tools that everyone can benefit from. It empowers people to live a more Nutritious Life by combining a nutrient dense, high antioxidant diet with the other components of the Nutritious Life Cycle. The O2 Diet follows the Snack Factor Diet, (Crown, 2007.)
Keri is a contributing editor and advisory board member for Women’s Health Magazine, and was the first registered dietitian to create a real food based snack bar, KeriBar. Additionally, Keri is the Nutrition and Health contributor for NBC’s LX New York, and is regularly featured on national television programs including The View, Dr. Oz, The Doctor’s, The Wendy Williams Show, NBC The Today Show, ABC Good Morning America, MSNBC and The Fox News Channel. Keri has a blog on AOL Health/That’s Fit, and writes a monthly newsletter for Ediets.com.
Keri resides in New York City with her husband Brett and their children, Rex and Maizy.
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