Foods For a Healthy Heart…With Recipes!
You've probably heard the timeless adage before "you are what you eat." While your diet isn't everything when it comes to your wellness, it does have a big impact on your health, including your heart health.
But what kind of foods are good for your heart health? While healthy foods are not always the most flavorful, you're sure to find some delicious items and substitutes that support what's arguably the most important muscle in the body.
Overall Eating Habits
An overall diet that emphasizes nutritious and unprocessed foods is a great place to start when trying to eat heart healthy.
The American Heart Association says a healthy diet generally includes:
- Whole grains or products made up mostly of whole grains
- A large variety of fruits and vegetables
- Healthily sourced proteins, which includes legumes, nuts, fish and seafood, low-fat or fat-free dairy and lean and unprocessed meat or poultry
- Non-tropical vegetable oils like canola, olive or sunflower oils
- Limit your intake of added sugars
- Foods with little or no salt
Additionally, it's advised that you have a very limited to no intake of alcohol.
Heart Healthy Ingredients & Substitutions
While overall diet tips can be helpful, there are also some specific ingredients you can keep an eye out for as well as substitutions you can make for a more nutritious dish.
- Plant Proteins: It may surprise you, but plants have more protein than you think. Try swapping out a processed protein item for things like beans, peas, broccoli or even certain varieties of mushrooms.
- Oily Fish: Salmon, mackerel, trout and albacore are oily fish that are high in heart-friendly omega-3 fatty acids. Plus, there are plenty of ways to prepare these for loads of flavor.
- Dairy Items: When you go for dairy items, it's suggested you try fat-free and low-fat milks or yogurts. It's also a good idea to try plant substitutes for these items like plant-based yogurts or plant-based milks like oat, soy or almond milk that's been fortified with vitamins A and D.
- Lentils: We already covered beans and peas, but other varieties of legumes can be great for your heart health including lentils. These nutrient-dense seeds are rich in fiber and potassium and may even help reduce blood pressure and cholesterol.
- Whole Grains: We mentioned above that whole grains are an important part of a heart-healthy diet, but what should you be looking for in the grocery store? Barley, bulgur, oats and quinoa are all ingredients you can include in your diet to support your heart. Plus, quinoa makes an excellent substitute for less nutritious rice varieties.
Recipes To Try
