The foods listed here are all top-performers in protecting your heart and blood vessels. There are the menu ideas — so you can easily bring heart-healthy foods into your daily breakfast, lunch, and dinner.
Super-rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay. Not a fan of salmon? Other oily fish like mackerel, tuna, herring, and sardines will give your heart the same boost.
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.
Recipe idea: Marinate salmon in a lime, onion, garlic, and soy mixture for 15 minutes before grilling for a delicious fish taco or grilled fish sandwich.
Oats are nourishing whole grains and a great source of vitamins, minerals, and cholesterol-lowering fiber. Oatmeal-and-raisin cookies are a hearty treat.
1. A warm bowl of oatmeal fills the belly for hours with its high fiber content. Top it off with fruit (such as blueberries or strawberries) for added fiber, vitamins, and minerals.
2. Add oats whenever you bake. Substitute up to one-third of the flour with oats in pancakes, muffins, quick breads, cookies, and coffee cakes for an added dose of fiber.
3. Use oats in place of bread crumbs in dishes such as meatloaf, meatballs, or breading on poultry.
Recipe idea: Make your own crunchy granola by baking three cups of oats at 350 degrees for 25 to 30 minutes. Stir occasionally, then cool and mix in a variety of chopped dried fruit, nuts, and seeds.
Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart.
Recipe idea: Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flax-seed for the ultimate heart-healthy breakfast.
Nuts are full of omega-3 fatty acids and, along with almonds and macadamia nuts, are loaded with mono- and polyunsaturated fat.
5. Brown rice
Brown rice contains many good components like refining B-complex vitamins; fiber; niacin; magnesium, fiber that are removed in
Recipe idea: Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).
About The Author:Nikole has a passion for writing and healthy living. She believes that eating simple Heart Healthy Foodson daily basis can keep your in good condition & avoid heart heart problems.