Eating a variety of fresh foods helps deliver a power dose of antioxidants and phytonutrients that can repair damage to the cells. Not only can they reverse the harm that already has been done, they can help reduce the risk of developing cardiovascular disease.
While fresh fruits and vegetables are the foundation of a heart-healthy diet, so are whole grains, beans and legumes, nuts, fatty fish and teas.
Here is a list of foods that can help boost cardiovascular health along with their significant nutrients, plus recipes to make a delicious heart-healthy lunch.
Fruits & Vegetables – Each color has its own unique vitamins and nutrients
Salmon – Omega-3 fatty acids
Tuna – Omega-3 fatty acids, folate and niacin
Beans – B-complex vitamins, niacin, folate, magnesium, omega-3 fatty acids, calcium and soluble fiber
Tofu – Niacin, folate, calcium, magnesium and potassium
Almonds & Walnuts – Plant omega-3 fatty acids, Vitamin E, magnesium, fiber, mono- and polyunsaturated fats and phytosterols
Brown Rice – B-complex vitamins, fibers, niacin, magnesium and fiber
Soy Milk – Isoflavones, B-complex vitamins, niacin, folate, calcium, magnesium, potassium and phytoestrogens
Tea – Catechins and flavonols
Tuscan-Style Tuna Salad – Whole-wheat pita stuffed with chunk light tuna and canned beans, topped with tomatoes and scallions.
Crispy Tofu Pasta Salad – Grilled tofu combined with vegetables and whole-wheat pasta.
Multi-Bean Chili – A meatless chili bursting with a variety of beans and savory spices that will warm you up on even the blustery of winter days.
Tropical Salmon Salad – Tangy fruits atop broiled salmon, served over a variety of colorful, fresh greens.
Brown Rice Salad with Fruit and Nuts – Simple, yet substantial, enhance the protein value with grilled tuna, salmon or tofu.
Sources
http://www.bhg.com/recipes/healthy/heart-healthy/top-5-beans-for-your-heart-health/
http://www.health.com/health/gallery/0,,20585485_4,00.html
Related Article
Join the Discussion
0 Comments