Nothing matters more than taking good care of your little ticker. Getting regular exercise, not drinking and controlling stress are just a few things health experts recommend, along with eating a variety of nutritious, heart-healthy foods that make up a healthy diet.
Where to start? Add these ten super-foods to boost nutritional goodness while eating your way to a healthier heart.
1. Spinach
Popeye knew firsthand the value of eating spinach. Hands down, spinach is the powerhouse of the vegetable kingdom. Its rich, dark colour comes from the multiple phytochemicals, vitamins, and minerals (especially folic acid and iron) that also fight disease, protect against heart disease, and preserve your eyesight.
2. Oatmeal
Your Grandma called it roughage and we need plenty of it each day. Oatmeal is one way to pack it in. Oats are wholesome whole grains and a great source of vitamins, minerals, and cholesterol-lowering fibre. Research shows oats lower cholesterol levels, keep you regular and may help prevent certain cancers.
3. Brussels Sprouts
How it's heart-smart: Forget any childhood aversion you may have had to this green veggie; your heart is a fan. Brussels sprouts contain a high amount of soluble fibre compared to other vegetables, says Jamie. “Soluble fibre binds cholesterol in the digestive tract where it's then excreted by the body.” 200g of cooked sprouts contain 4g of soluble fibre.
4. Blueberries
Blueberries top the list as one of the best health foods out there. That's mostly because of their high anthocyanin content, which is a powerful antioxidant that's responsible for their dark blue colour. Blueberries are also packed with fibre and vitamin C, and are available all-year round.
5. Almonds
Almonds and other nuts contain healthy oils, vitamin E and other substances that help keep your cholesterol levels in check. They're also a good natural source of protein and fibre. Eat as a snack by themselves or sprinkle slivered almonds on green beans with lemon juice to make a delicious side dish.
6. Tomatoes
Packed with vitamins and lycopene, tomatoes have long been associated with a reduced risk of heart disease. Add thick slices of tomatoes to sandwiches and salads or enjoy tomato sauce on pasta. In fact, cooked tomato sauce and canned tomato sauce both contain more lycopene than the equivalent weight in raw tomatoes.
7. Avocado
Add a bit of avocado to a salad to increase the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL (bad cholesterol) levels while raising the amount of HDL (good cholesterol) in your body. Plus, avocados allow for the absorption of other carotenoids — especially beta-carotene and lycopene — which are essential for heart health.
8. Olive oil
Full of monounsaturated fats, olive oil lowers LDL, reducing your risk of developing heart disease. Look for extra-virgin olive oil because it's made using a natural process that involves no chemicals or any other additives.
9. Flaxseed
Full of fibre, omega-3 and omega-6 fatty acids, a little sprinkling of flaxseeds can go do wonders for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for a super heart-healthy breakfast.
10. Salmon
Omega-3s make this fish a darling of heart health, as it lowers triglycerides and slows the rate of hardening of the arteries says Jamie. Other heart-healthy fatty fish, such as sardines, mackerel, and lake trout, also contain high amounts of omega-3s.
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