7 Superfoods for Your Heart
Check out these popular superfoods that are super for your heart.
Whether your diet is the model of heart healthy, or a work in progress, it’s easy to get stuck in a rut. Try these 7 fun and tasty superfoods that are gaining popularity—and good for your heart.
These days, the old standby green, spinach, has taken a back seat to kale—along with Swiss chard and other dark leafy greens. Search online for quick recipe ideas, including the popular “make your own kale chips.” Kale is full of antioxidants and has anti-inflammatory properties, which makes it heart healthy.
People are turning to ancient grains or “super grains” such as quinoa, millet and spelt—especially those on gluten free diets. Quinoa is a powerhouse because it’s a complete protein, containing all 9 essential amino acids, and it has lots of omega-3s. Try substituting quinoa for rice or pasta in your favorite recipes.
Tempeh (fermented soybean) and kimchi (fermented cabbage) are hailed as probiotic wonders, aiding the digestive process. Probiotic foods include yogurt containing live and active cultures, and pickles—as long as they’re naturally fermented. Make your own using salt and water—just avoid vinegar.
Why grass-fed? You’ll still get the protein and iron, of course, but you also get vitamin E, omega-3 fatty acids, and conjugated linoleic acid. Find it at your local farmers market, or search online at Local Harvest or the Eat Well Guide.
Almond milk is gaining popularity. It’s a heart healthy choice because it has no cholesterol or saturated fats. It’s high in omega-3 fatty acids so it may help lower your bad cholesterol, and it has fewer calories than cow’s milk. The main drawback is its low protein content, so be sure to get your protein elsewhere…how about quinoa?
Sweet and tangy, tamarind is high in fiber and rich in vitamin B, vitamin C, potassium, magnesium, iron, and more. Buy whole dried pods and enjoy the sweet fruit out of the pod—but don’t eat the seeds.
Packed with healthy fats, protein, antioxidants and dietary fiber, sesame seeds are great for adding crunch to salads and steamed vegetables—and sesame oil is great for cooking. And just a ¼ cup of sesame seeds has more calcium than an 8-ounce cup of milk.