Chicago Home and Lifestyles – Heart healthy eating

It’s not hard to put together a good diet to benefit your heart and the rest of your body. Here are the best foods to eat:

Fruits and vegetables are at the top of your list. Remember the food pyramid years ago? They were the main part. Fruit and vegetables have a lot of nutritional density per bite. Leafy greens have fiber for lower cholesterol and blood pressure. Cruciferous vegetables like broccoli can prevent clogged arteries. Sweet potatoes and bananas are rich in potassium, a key mineral for heart health. They don’t need to be fresh either. Frozen and canned vegetables have great nutritional benefits, but make sure you choose low sodium varieties. 

Carbs are not all bad! Refined ones like those in white bread do you more harm than good, but complex carbs like the ones you find in whole grain products have a lot of fiber—a heart health booster. They also are packed with lots of vitamins and minerals like B1, B2, B3, folate, iron and magnesium. Complex carbs are also found in beans, peas, corn and potatoes.  

Look to lean sources of protein like fish, eggs, poultry and low-fat dairy products. It’s also good to mix your protein sources by integrating foods like lentils, tofu, beans and seeds. You’ll be doing your heart a favor. 

Healthy fats are another important ingredient for heart health. Your body needs healthy fats like olive, sesame, sunflower, soybean, and corn oils. You can also get these from oily fish like salmon, nuts and seeds, and avocadoes. 

Conversely, if you want to boost cardiovascular health there are foods you need to limit. Refined carbs like in white bread and snacks have no nutritional value. Limit trans and saturated fats. Red meat and processed meat can be in your diet but limit them and choose organic varieties. Watch your sugar and salt intake for better heart health.

The American Heart association has certified certain foods and has given them the Heart Check seal. Look for this on food packages at the grocery store. 

Check out www.heart.org/en/healthy-living/healthy-eating/heart-check-foods for more information and recipes for heart health.

Kathleen Weaver-Zech and Dean’s Team Chicago