Health - Super Heart Foods

Super Heart Foods

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1. 
   
   heart check image by Peter Baxter from Fotolia.com 
   Some foods provide nutrition as well as protection from heart disease.
   In his book "Superfoods: The Food and Medicine of the Future," David Wolfe describes super foods as "foods that have a dozen or more unique properties... both a food and a medicine". Foods with omega-3 fatty acids, soluble fiber and phytosterols support heart health, energy and well-being. Foods that reduce LDL cholesterol, add fiber, reduce weight, protect against diabetes and keep you full longer protect against heart disease.
   

   Salmon

2. Salmon as a source of protein is low in calories and high in omega-3 fatty acids that protect heart health. A 2007 American Journal of Health System Pharmacy study and a 2007 Journal of Nutrition study showed health benefits of omega-3 fatty acid consumption either through supplements or fish oil. Omega-3 fatty acids reduce the risk of coronary artery disease by reducing triglycerides (fatty material in the blood that clogs arteries), heart rate, blood pressure and atherosclerosis or hardening of the arteries. They also support the immune system and protect against cancer.

Blueberries

3. Blueberries' heart health benefits include the antioxidant effects from high levels of phytochemicals. Phytochemicals protect against heart disease and diabetes by reducing or avoiding accumulations of belly fat, reducing high cholesterol, high blood sugar and triglycerides. Blueberries help the body manage and maintain blood sugar levels and insulin use. Blueberries have a healthy effect on individuals regardless of high-fat or low-fat diets.

Oatmeal

4. Oatmeal's low calories and healthy fiber help lower cholesterol, reduce the risk of diabetes which is a risk factor for heart disease, and help with weight loss by filling the stomach and keeping you feeling full longer. Oatmeal is a whole grain, adding fiber, recommended by the American Dietetic Association.

Spinach

5. Spinach is a source of antioxidant vitamins A, B2, B6, C, E, K, folate, calcium, magnesium, zinc, potassium and fiber. The folate in spinach reduces artery-damaging proteins in the blood, vitamin A in spinach protects against eye disease and is good for vision and the antioxidant vitamins in spinach prevent the formation of plaque in the arteries that leads to heart disease. Spinach also contains flavonoids and carotenoids, which reduce the risk of cancer.

Almonds

6. Substituting nuts for high-fat proteins reduces the risk of heart disease. Substituting 1/2 cup of almonds for a serving of meat daily or at least three times per week can help reduce and maintain weight without forfeiting essential protein. Almonds are low in calories and are a good source of fiber, vitamin E, phytochemicals, calcium and iron.