Stock - Up on Heart Healthy Foods!!

Submitted by Mary Jo Coyne on Mon, 08/29/2011 - 2:47pm

Keep your kitchen stocked with low-salt options, along with foods that are low in saturated fats, but rich in healthy unsaturated fats and omega-3 fatty acids, to promote a heart healthy diet!
The foods listed here are all “top-performers” in protecting your heart and blood vessels:

  • Fruits and vegetables. Choose a wide variety of different types and colors
  • Whole grains. These include whole-wheat breads and pastas, brown rice, whole-grain cereal, and oatmeal.
  • "Healthy" fats. Salmon and other fatty fish such as sardines, olive oil, avocado and nuts, provide omega-3 fatty acids.
  • Walnuts, flaxseed, and soybean oils. These are additional sources of omega-3 fatty acids.
  • Lean proteins. Include skinless poultry, lean cuts of beef, and beans.
  • Low-fat dairy. Include skim milk and low-fat cheese.

Here are some examples of some simple and easy to prepare heart healthy meal choices:
 

Breakfast:

  • Oatmeal made with nonfat milk, topped with chopped walnuts and blueberries
  • Whole-grain waffle with peanut butter and sliced apple

Lunch:

  • Grilled chicken breast on whole-wheat bread with sliced avocado and a side salad
  • Large salad with fresh vegetables (peppers, carrots, broccoli, onion), beans, lean protein (grilled chicken or salmon), and a drizzle of olive oil and balsamic vinegar

Dinner:

  • Baked or grilled salmon with whole grain rice and half a plate of vegetables sautéed with olive oil
  • Whole-wheat pasta with tomato sauce, vegetables, and grated low fat cheese
  • Snacks:
  • A piece of fruit with almonds or nonfat yogurt

“Variety is best in selecting heart-healthy foods”, says Suzanne Farrell, MS, RD, a spokeswoman for the American Dietetic Association. If you have variety in your diet, you are more apt to “stick with it”. Remember, what you eat directly impacts your heart and your health!!

 

Mary Jo Coyne, RN, BSN, CWC, CCM joined Managed Care Concepts in 1994. Currently she is Director of Nurses responsible for supervision of all of the registered nurses in the Case Management, Disease Management and Wellness Coaching Departments.