Fresh Herbs
Fresh herbs make many other foods
heart-healthy when they replace salt, sugar, and trans fats. These flavor
powerhouses, along with nuts, berries -- even coffee -- form a global approach
to heart-wise eating. Read on for more delicious ways to fight heart disease,
stroke, high blood pressure, high cholesterol, and diabetes.Fact: Rosemary,
sage, oregano, and thyme contain antioxidants.
Black Beans
Mild, tender black beans are packed
with heart-healthy nutrients including folate, antioxidants, magnesium, and
fiber -- which helps control both cholesterol and blood sugar levels.
Tip: Canned black
beans are quick additions to soups and salads. Rinse to remove extra sodium.
Red Wine and Resveratrol
If you drink alcohol, a little red
wine may be a heart-healthy choice. Resveratrol and catechins, two antioxidants
in red wine, may protect artery walls. Alcohol can also boost HDL, the good
cholesterol.
Tip: Don't exceed
one drink a day for women; one to two drinks for men -- and talk to your doctor
first. Alcohol may cause problems for people taking aspirin and other
medications. Too much alcohol actually hurts the heart.
Extra Virgin Olive Oil
This oil, made from the first press
of olives, is especially rich in heart-healthy antioxidants called polyphenols,
as well as healthy monounsaturated fats. When olive oil replaces saturated fat
(like butter), it can help lower cholesterol levels. Polyphenols may protect
blood vessels.
Tip: Use for
salads, on cooked veggies, with bread. Look for cold-pressed and use within six
months.
Sweet Potatoes
Sweet potatoes are a hearty,
healthy substitute for white potatoes for people concerned about diabetes. With
a low glycemic index, these spuds won't cause a quick spike in blood sugar.
Ample fiber, vitamin A, and lycopene add to their heart-healthy profile.
Tip: Enhance their
natural sweetness with cinnamon and lime juice, instead of sugary toppings.
Oranges
This sweet, juicy fruit contains
the cholesterol-fighting fiber pectin -- as well as potassium, which helps
control blood pressure. A small study shows that OJ may improve blood vessel
function and modestly lower blood pressure through the antioxidant
hesperidin.
Tip: A medium
orange averages 62 calories, with 3 grams of fiber.
Carrots
The latest research on carrots
shows these sweet, crunchy veggies may help control blood sugar levels and
reduce the risk of developing diabetes. They're also a top cholesterol-fighting
food, thanks to ample amounts of soluble fiber -- the kind found in oats.
Tip: Sneak
shredded carrots into spaghetti sauce and muffin batter.
Coffee
Coffee and tea may help protect
your heart by warding off type 2 diabetes. Studies show that people who drink
3-4 cups a day may cut their risk by 25% -- and even decaffeinated coffee works.
Caution is due, however, for those who already have diabetes or hypertension;
caffeine can complicate these conditions.
Tip: Choose black
coffee or a non-fat latte to limit fat and calories.
Kosher Salt
This may be worth a try for people
with high blood pressure. Kosher salt may give you more salty flavor with less
actual salt -- and less sodium -- than if you sprinkled table salt on your food.
The larger crystals impart more flavor than finely ground salt. You’ll still
need to measure carefully; a teaspoon of Kosher salt has 1,120-2,000 mg of
sodium, while the daily limit for most people is 1,500 mg. And in cooking, the
taste advantage is lost.
Tip: Mix with your favorite
herbs for a homemade, lower-sodium spice blend.
Cherries
Cherries are packed with
anthocyanins, an antioxidant believed to help protect blood vessels. Cherries in
any form provide these heart-healthy nutrients: the larger heart-shaped sweet
cherries, the sour cherries used for baking, as well as dried cherries and
cherry juice.
Tip: Sprinkle
dried cherries into cereal, muffin batter, green salads and wild rice.
Blueberries
The list of healthy nutrients in
blueberries is extensive: anthocyanins give them their deep blue color and
support heart health. Blueberries also contain ellagic acid, beta-carotene,
lutein, vitamin C, folate, magnesium, potassium, and fiber.
Tip: Add fresh or
dried blueberries to cereal, pancakes, or yogurt. Puree a batch for a dessert
sauce.
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