The Building Blocks of a Heart-Healthy Plate
February is American Heart Month – a perfect time to focus on heart-healthy eating! So what makes food heart-healthy?
- Omega-3s: Fish, flaxseeds, chia seeds, and walnuts rock your heart with inflammation-fighting omega-3 goodness.
- Fiber: Load up on fruits, veggies, and whole grains for cholesterol-lowering fiber. Fiber helps lower cholesterol, control blood sugar levels, and maintain a healthy weight.
- Potassium: The potassium in bananas, sweet potatoes, and spinach may help keep your blood pressure in check.
- Antioxidants: Berries and dark chocolate contain antioxidants that combat oxidative stress for a happy heart. Fresh, whole fruits add natural sweetness and a wealth of heart-protective nutrients.
- Lean Proteins: Choose lean options like poultry, beans, lentils, and tofu for heart-healthy fuel. They provide essential nutrients without the saturated fats found in some meats.
- Healthy Fats: Avocado, olive oil, and nuts offer heart-friendly monounsaturated fats when eaten in moderation.
✱ What to watch out for: Cut back on trans fats in some processed and fried foods, limit saturated fats frequently found in red meats and full-fat dairy, and reduce excessive salt intake.
✱ Heart-Healthy Recipe Tip: Try a Mediterranean-inspired meal with grilled salmon, a quinoa salad loaded with veggies, and a side of roasted sweet potatoes for a nutrient-packed, heart-loving feast! The AHA website has lots of heart-healthy recipes for you to check out.