whole wheat, oats, barley, quinoa, popcorn, and brown rice. Whole grains contain fiber, several minerals, antioxidants, B vitamins, and protein.
Refined carbs are pretty tasty, however, they increase the risk of heart disease, and whole grains decrease the risk by 10-20%. Healthline states, “One analysis of 45 studies concluded that eating three more servings of whole grains daily was associated with a 22% lower risk of heart disease.”
Walnuts carry a high amount of omega-3 fatty acids. They are full of polyunsaturated fats. Per the American Heart Association, polyunsaturated fats can benefit your heart when eaten in moderation and when used to replace saturated fat and trans fat in your diet. A study by the National Library of Medicine showed that 365 participants who consumed walnuts saw a drastic decrease in their bad cholesterol levels. Walnuts are great for snacking or as a topper on a salad.
Beans are known to be best friends with vegans, and vegetarians give their high amounts of protein and fiber. However, beans are not for a specific group of people. There are many health benefits to all people from consuming beans regularly. They also contain resistant starch, which is beneficial for good gut health, regulates blood pressure, prevents a fatty liver, includes antioxidants, supports heart health, and lowers bad cholesterol. A fun way to eat: on tacos, in brown rice, or a comfort soup!
As many of us know, oranges are loaded with vitamin c and are in rotation in many homes when it’s time to help fight against the common cold or flu. However, did you also know that oranges are advantageous for good heart health? Research shared by Florida Orange Juice states that 100% orange juice – and the plant compound hesperidin found almost exclusively in citrus- reduced inflammation, improved blood flow, and other cardiovascular health benefits.
Some ways to consume oranges? They can be eaten fresh, atop salads, glazed on fish or poultry, or squeezed for a morning cup of OJ.
Green tea is the tea that keeps on giving. The use of green tea as a medicinal substance dates back many generations throughout history. Green tea is known for weight loss; it is high in antioxidants, supports digestion, aids in brain function, regulates body temperature, and could potentially protect against cardiovascular disease. Green tea also contains minerals such as potassium, iron, and calcium.
Who said healthy foods had to be tasteless? Get creative with your food, mix, match, and explore new spices. Healthy can be tasty and heart-friendly. The next time you go to a grocery store, grab some salmon, garlic, whole grains, walnuts, beans, oranges, and green tea.