Love to Love Your Heart

Bite This: According to the Centers for Disease Control and Prevention, every year 785,000 Americans experience their first heart attack. Another 470,000 who have already had a heart attack experience another.

In honor of February being American Heart Month, choose foods that will keep your heart in shape.  Every one knows that a heart healthy diet consists of consuming a variety of fruits, vegetables and fiber while reducing the amount of saturated fat, cholesterol and sodium in the diet. What you may not know are the specific nutrients and specific foods that help keep your arteries clear in order to keep the blood flowing and your heart beating. So, you ask, what are these foods?

1. Flaxseed. You can purchase the whole seeds, ground seed mill or flaxseed oil. I prefer the ground flaxseed mill. This is one powerful seed! The main heart healthy components are omega-3 fatty acids, lignans, phytoestrogens and fiber. Add flaxseed to your salad or morning cereal.

2. Soy. Soy comes in many forms and it is most beneficial to consume whole soy foods such as soy beans, soy milk or organic tofu vs processed soy foods.  Soy contains phytoestrogens and has been show to lower serum cholesterol levels. Add soy milk to your coffee in the morning or enjoy soy beans with your next meal.
3. Blueberries. Blueberries contain anthocyanins which are water-soluble pigments and belong to a class of compounds called flavanoids. Studies have shown anythocyanins to be anti-inflammatory, antimicrobial and anti-carcinogenic. In addition they have been shown to help improve hypertension and vascular tone.

4. Cinnamon. Studies have shown that cinnamon has an effect on lowering cholesterol as well as controlling blood sugars. Sprinkle some cinnamon on your yogurt in the morning.
5. Pistachios. Pistachios have been shown to help lower triglycerides and improve hyperlipidemia. Other nuts and seeds have also been shown to improve cardiovascular health such as walnuts and almonds due to the magnesium and potassium. Eat them plain as a snack. If you are spending more time cracking shells, you are likely to consume less calories!

6. Oatmeal. Okay, so this one is not new. The soluble fiber in oatmeal has been shown to improve cholesterol levels time and time again, so I will add this one to the list again.

7. Kidney Beans.  Kidney beans and black beans contain B vitamins, magnesium, folate and calcium making them a powerful component to a heart healthy diet.

8. Red Wine. Contains reservatrol (a flavanoid) which can improve HDL "good" cholesterol. More on this topic later. 

Sound bite: Try to consume at least one of these powerful foods every day this week.

Breakfast Punch

1/2 cup soy milk

1/2 cup vanilla Greek yogurt

1 cup fresh or frozen blueberries (or cherries)

1 tablespoon ground flaxseed

1/2 teaspoon cinnamon

1 tablespoon uncooked oats
1 tablespoon honey

Blend all ingredients together in a blender. Enjoy.