At Cardiac Monitoring Service, we know that sometimes our busy lives prevent us from making healthy choices as it relates to fitness and food. These days, it may seem “cheaper” to eat out; however, these cheap foods are usually bad for your heart and body in general. In this article, we discuss six delicious, heart healthy foods that can be incorporated easily into your diet on a daily basis:
1. Salmon: Fish, in general, is a great superfood for your diet. An average 100 gram serving of salmon contains slightly over 200 calories, 25 grams of protein, 85 milligrams of cholesterol, and about 3 grams of saturated fat. All in all, salmon is a great source of high quality protein and vitamins such as potassium, selenium, B12, and omega-3 fatty acids. Not to mention, it is easy and fast to cook!
2. Blueberries: Blueberries are one of the best foods that contain antioxidants; oxidants help combat free radicals that can damage cellular structures and DNA. Blueberries can easily be incorporated into your daily diet. You can consume them raw, in a multi-fruit shake, in a salad, with yogurt and honey, or bake them in a dessert. Other heart healthy berries include strawberries, raspberries, and blackberries (all of which taste delicious when combined into a shake!)
3. Yogurt: Yogurt contains active “good bacteria” known as probiotics which, in the last few years, studies show that probiotics keep your gastrointestinal health (microflora) in check. Since yogurt is made of dairy, you also benefit from the intake of protein and calcium. Indeed, an easy to integrate food (you can also pair it with any fruit and honey for a delicious snack).
4. Honey: This food is rightly considered to be a holy food in some countries as it is not only “organic” by definition, but also extremely nutritious. Honey can be used for cough medicine, to heal wounds, reduce allergy symptoms, and more. You can easily consume a tablespoon of honey or two on a piece of toast for breakfast or use it as a natural sweetener in your hot or iced tea or coffee.
5. Avocado: Let’s count a few of the things that avocados provide us with: potassium, folate, lutein, whole range of vitamin Bs, vitamin C, and vitamin E. Let’s not stop there; there are other nutritional benefits like the fact that avocados are low in sugar and contain fiber which will make you feel fuller. The easiest and best ways to consume avocado are in guacamole form or in sliced form with light salt and pepper on top of a sandwich, sub, or alongside your morning meal.
6. Oatmeal: This is one food that is overlooked but is cheap and easy to make! Not only that, but oatmeal contains soluble and insoluble fibers which help in lowering cholesterol, stabilizing glucose levels, and improve your intestinal health. While it is considered a carb, keep in mind it is a whole grain which will keep you feeling fuller for a much longer time.
7. Nuts: Go nuts with nuts! Ha! Brazil nuts, walnuts, almonds, pistachios, peanuts, and cashews all have amazing health benefits. Nuts get a bad rap when it comes to fat and calories but one thing to keep in your mind is that not all fat is “bad” fat and the types of calories you consume certainly matters. Nuts contain the “good” cholesterol, which is extremely beneficial to your health as well as antioxidants and omega-3 fatty acids. It’s easy to consume nuts: grab a handful with any meal, use them as a topping on salads, in oatmeal, or a fruity shake.
As a leading provider of Holter Monitors, and Cardiac Event Monitoring Equipment, Cardiac Monitoring Service cares about your heart health! If you can step away from eating out for a couple of weeks, you will see that there are dozens of foods that not only taste delicious but are great for your heart and your body. You can divide all the foods mentioned here into two big groups and come up with quite a few nutritious and heart healthy meals. Enjoy!