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Value Choice™ Monthly Health Tips

February 2012:

Best Heart Healthy Foods

Are you looking for foods loaded with heart-healthy nutrients? Whether it’s omega-3 fatty acids, fiber, folic acid, magnesium or monounsaturated fats, include the following foods in your breakfast, lunch, dinner, or snacks to help protect your heart and blood vessels.

1. Salmon
Add a marinade or rub and then grill, bake or broil. Try to purchase from a sustainable supplier.

2. Ground Flaxseed
This can be added to almost anything! Try on top of oatmeal, stir into yogurt or a fruit smoothie.

3. Oats
It doesn’t matter if they are rolled, steel cut, or extra thick. To bulk up the nutrition add flaxseed, almond or walnuts, dried cranberries, blueberries or other fruit.
 
4. Black or Kidney Beans
Think beyond chili. Add to salads and other soups.

5. Almonds
Enjoy a handful at a time or make your own trail mix. Try them unsalted.

6. Walnuts
Put on top of salads and oatmeal. Add to muffins, cookies, and pancakes.

7. Brown Rice
The quick-cooking variety can be a great addition to your meal. Add cooked veggies for extra nutrition.

8. Spinach
It’s not just for salads. Add to your sandwiches, meatloaf or meatballs.

9. Red Bell Peppers
Looking for a new snack idea? Enjoy fresh cut pepper strips dipped in hummus.

10. Dark Chocolate
Everyone needs something sweet. Choose 70% or higher cocoa content.

Mary Jo Brunner, MS, RD, CD

Please note: The information provided here is for educational purposes only. It is not intended to diagnose or treat any particular illness or condition, nor is it intended to support any particular product or service. You should always consult your healthcare provider prior to making any changes to your healthcare routine.