Pick Heart-Healthy Foods
Now it’s time to talk about what exactly is on your list. Keep processed foods to a minimum. Moreover, pick foods that are healthier for your heart and can help reduce the risk of having another heart attack. Below is a list of foods and corresponding meal ideas to keep in your fridge and pantry to promote heart health. Below are the foods that prevent heart disease:
Leafy, green vegetables (kale, spinach, collard greens): Kale can be used as a base for a nice salad! Top it with salmon, quinoa, sunflower seeds, and olive oil & vinaigrette for a light salad.
Whole grains (brown rice, quinoa, oats, barley): Start the day with a bowl of oatmeal to keep yourself full. Dress up your breakfast with berries, chia seeds, and honey for a sweet treat in the morning.
Berries (raspberries, blueberries, strawberries, etc): Make a berry smoothie in the summer to keep cool and get fresh fruit in! Blend strawberries, raspberries, and mango together with coconut water or milk to make a refreshing tropical smoothie.
Fatty fish and fish oil (salmon, tuna, sardines): Tuna salad is one the foods that prevent heart disease and can be a fun addition to a summer picnic. Mix together plain Greek yogurt or mayo, mustard, chopped onion, and relish. Spread on some bread or bring some crackers along for a picnic in the sun.
Beans: Make a chili! Beans are versatile and bring a good source of protein into any dish. Use black, pinto, or white beans and mix with some ground turkey, shredded cheese (shred a block of cheese instead of buying bagged cheese), onion and tomatoes, and vegetable broth to make a yummy chili.
Dark chocolate, with a cocoa content of at least 70%: This one speaks for itself! Treat yourself to some chocolate squares or pair with some berries for a snack.
Seeds (sunflower, chia, flaxseed): Like beans, seeds are versatile and can be added to so many dishes. Mix together three tablespoons chia seeds and one cup of milk and let sit for a few hours to make a chia seed pudding. Or top your salad with some sunflower seeds for some added crunch. Whatever you do, you can’t go wrong with adding some seeds to your dish.
While “ultra-processed” foods are a common staple in American diets, they are easily avoidable by being conscious of what you are putting in your body and being intentional about what is in your kitchen. Avoiding these foods can help you explore new recipes, maintain a healthy lifestyle, and also reduce your risk for another heart attack. Include the foods that prevent heart disease and try these tips the next time you go to the grocery store to keep your heart healthy!