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Nutrient Brief: Heart Healthy Foods
Posted By: Katie Jensen Atlanta Buckhead Personal Trainer on 02/01/2012
Here are some of the main foods and food groups that have a positive impact on heart health:
Flax Seeds--high in omega-3 fatty acids and fiber. Ground version is easier to absorb in the body and easy to mix in many foods.
Nuts—another great source of omega-3 fatty acids as well as protein.
Almonds, walnuts, brazil nuts are all great, just try to look for unsalted versions and watch portion size since they are calorie dense.
Fish—particularly salmon, sardines and tuna all have healthy amounts of omega-3 fatty acids also. Try to get in at least 2 servings a week.
Oatmeal—filled with cholesterol-lowering soluble fiber and a small amount of heart healthy fats also. Watch out for the added sugars in instant flavored varieties. Steel cut and unsweetened instant oatmeal are good choices.
Fruits & Veggies—a no-brainer for any healthy diet, get a wide a variety of colors and types of fresh produce to gain a variety of vitamins, minerals, and antioxidants that help defend the body against a plethora of diseases.
Omega-3 is a prevalent part of many of these foods due to benefits including lowering total cholesterol levels, lowering triglycerides, and lowering blood pressure. All of which have an effect in greater overall cardiovascular health. Soluble fiber has been shown to have a similar effect. As always, the closer we eat to the natural forms of food from the Earth the better.
Psychology B.S.
Fitness and Nutrition Coach
written by: Katie Jensen, CSCS
Psychology, B.S.
NPTI Graduate
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