By Joni Garcia MS, RD, Contributing BloggerIt’s February and never solely can we have fun Valentine’s Day this month, nevertheless it’s additionally American Coronary heart Month. In honor of those two events, right here’s a rundown of my prime 5 meals for maintaining your coronary heart wholesome and powerful.5 Superfoods for keeping your heart strong and healthy.
Oatmeal packs a hearty dose of soluble fiber. Soluble fiber absorbs water, which helps hold you fuller longer, and helps decrease LDL (“dangerous”) ldl cholesterol.
Fatty fish, like salmon, are wealthy in omega-Three fats. Analysis has proven that individuals who eat extra meals containing omega-Three fat, have larger ranges of HDL (“good”) ldl cholesterol and decrease ranges of triglycerides, or fats present in your blood.
Legumes like beans, peas and lentils are wealthy in potassium and have been proven to assist maintain blood strain ranges in examine. And, like oatmeal, they’re an amazing supply of soluble fiber.
Tomatoes are wealthy in lycopene, a strong antioxidant that helps scale back irritation within the physique. Decrease ranges of irritation assist scale back the prospect of stroke, coronary heart assault, and coronary heart illness.
Chocolate is made out of cocoa beans, that are wealthy in flavonoids, a plant chemical thought to enhance blood circulate. Darkish chocolate (versus milk chocolate) tends to have larger concentrations of flavonoids because it incorporates extra cocoa. Select darkish chocolate with at the very least 60% cocoa to reap all the advantages.
TELL ME: What is your favorite heart healthy food?
Joni Garcia is a registered dietitian with a grasp’s diploma in meals and vitamin from the College of Georgia. She at present works for the federal authorities the place she administers vitamin education schemes for restricted revenue populations. She additionally leads her workplace’s wellness committee. Joni has expertise in quite a lot of personal setting s offering vitamin counseling and schooling. She is the present Chair of Communications Division of the Society of Vitamin Schooling and Conduct (SNEB). Joni enjoys yoga, touring, visiting farmers markets, and (pretending she is aware of one thing about) wine. Comply with Joni on twitter.
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