Page 52 - FoodFocusThailand No.167 February 2020

STRATEGIC R & D
STRATEGIC R & D

12 Heart-Healthy Foods

to Work into Your Diet

Boost nutrition, flavor and color in meals and
snacks. A healthy diet can be good for your
heart as well as your waistline.

“You can definitely reduce your risk of developing cardiovascular 10. Green veggies. Popeye was right ― spinach packs a
disease by eating certain foods every day,” says preventive cardiology punch! So does kale, Swiss chard, collard/mustard greens and
dietitian Julia Zumpano, RD, LD. “There is a great variety of fruits and bok choy. Use these sandwiches and salads instead of lettuce.
vegetables that are good for your heart.” Broccoli and asparagus are filled with mighty nutrients such as
“Try to eat foods that are in their natural form, as they come from the vitamins C and E, potassium, folate, calcium and fiber.
ground,” Zumpano says, recommending what she calls the “whole-foods 11. Fruits such as oranges, cantaloupes and papaya are rich
diet.” in beta-carotene, potassium, magnesium and fiber.
That diet includes, of course, heart-healthy foods such as nuts, fish, 12. Dark chocolate is good for your heart health. The higher
whole grains, olive oil, vegetables and fruits, but don’t be afraid to treat the percentage of cocoa the better! (The fiber and protein increase
yourself occasionally with a glass of red wine or a piece of dark chocolate, with higher cocoa and the sugar decreases). If you are a fan of
Zumpano says. She suggests using this list as a guide to create meals milk chocolate. start with at least 70% cocoa.
and snacks with a healthy focus. Just a few simple swaps could make a
big difference for your cardiovascular health.

12 Foods that are Good for Your Heart
1. Eat fish high in omega-3s, such as salmon, tuna, mackerel,
herring and trout.
2. A handful of healthy nuts such as almonds or walnuts will satisfy Risk Factors That Are Within
your hunger and help your heart. Your Control
3. Berries are chock full of heart-healthy phytonutrients and soluble 1. Eat a diet that is low in saturated fats,
fiber. Try blueberries, strawberries, blackberries or raspberries in cereal
or yogurt. cholesterol and sodium.
4. Seeds. Flaxseeds contain omega-3 fatty acids, fiber and 2. Do 30 minutes of daily exercise that
phytoestrogens to boost heart health. Take them in ground or milled form
to reap the greatest benefit. Chia seeds also provide omega 3, fiber and increases your heart rate.
protein and can be eaten whole. 3. If you smoke, stop.
5. Oats are the comfort-food nutrient powerhouse. Try toasting oats 4. Keep your blood pressure and cholesterol
to top yogurt, salads or to add into a trail mix if you are not a fan of them
cooked. at normal levels.
6. Legumes. Dried beans and lentils ― such as garbanzo, pinto, 5. Keep your stress levels in check.
kidney or black beans, are high in fiber, B-vitamins, minerals and other
good stuff. Veggie chili, anyone?
7. A 4-ounce glass of red wine (up to two for men and one for women
per day) can help improve good (HDL) cholesterol levels.
8. Soy. Add edamame beans or marinated tofu in a stir-fry with fresh Tip & Tricks
veggies for a heart-healthy lunch or dinner.
9. Red, yellow and orange veggies such as carrots, sweet potatoes,
red peppers, tomatoes and acorn squash are packed with carotenoids,
fiber and vitamins to help your heart.
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