Nothing matters more than taking good care of your heart. Getting regular
exercise, not smoking, 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 five "super-foods" to boost nutritional goodness
while eating your way to a healthier heart.
Blueberries top the list as one of the most powerful disease-fighting foods.
That's because they contain anthocyanins, the antioxidant responsible for their
dark blue color. These delicious jewels are packed with fiber, vitamin C, and
are available all year long. Boost heart health by adding them into your diet
regularly. Here's how:
1. Top your whole-grain cereal with fresh or frozen blueberries to add
delicious flavor, a dose of fiber, and heart-healthy antioxidants.
2. Power up pancakes, waffles, or muffins with fresh, frozen, or dried
blueberries for a nutritious breakfast.
3. Eat them plain or mix with other fruit for a low-calorie, high-fiber tasty
fruit salad, dessert, or snack.
Recipe idea: Make an irresistible trifle by layering lady
fingers, light whipped topping or low-fat pudding, and blueberries. Or puree a
batch of berries for a breakfast or dessert sauce.
This cold-water fish is a great source of protein and is also packed with
heart-healthy omega-3 fatty acids. The American Heart Association advises
eating salmon and other omega-3 rich foods twice a week for benefits that go
beyond heart health. Americans love salmon because it is so versatile, easy to
cook, and tastes great.
1. Salmon is easy to prepare on the grill, in the oven or microwave, or on the
stovetop. Save leftovers to toss into pasta dishes, make into salmon cakes, add
to salads, or mix into dips or spreads.
2. Smoked salmon comes in two varieties. The raw type is commonly used in
appetizers and on bagels with cream cheese and capers. The dry smoked type has
more of a cooked appearance. You can enjoy it the same way as the raw style,
and add it to cooked dishes such as pasta.
3. Salmon cooks in a matter of minutes and its delicate texture quickly absorbs
and showcases the flavor of added ingredients. For example, toss chunks of
salmon into a chowder of corn and potatoes, or wrap salmon with herbs and
chopped onion and tomatoes in parchment or aluminum foil and grill or bake 12
minutes for a satisfying meal.
Recipe idea: Marinate salmon in a lime, onion, garlic, and
soy mixture for 15 minutes before grilling for a delicious fish taco or grilled
This inexpensive, high-quality protein contains fiber, vitamins, and
minerals -- all the ingredients for a heart-healthy meal. Also, a diet rich in soy
protein can lower triglycerides, which help prevent cardiovascular disease and
keep your heart strong and healthy. In those with high cholesterol
levels,the benefits of soy foods are
due to their high levels of polyunsaturated fats, fiber, vitamins, and