Fish that live in cold temperatures, including salmon, develop a fatty layer that protects them from the cold. This layer of fat is a great source of omega-3 fatty acids, which despite what you might think, is great for the heart. Grill up some salmon with your favorite herbs and lemon juice. Chop up a piece to put on your salad or pasta later on in the day. Ground Flaxseed
Flaxseed, also called linseed, is rich in omega-3 fatty acids, fiber, and phytoestrogens. Add ground flaxseed to different foods like morning cereal, cookies, homemade muffins, and yogurt. If you don’t purchase it pre-ground, grind it at home. Grinding flaxseed is important to getting the full nutritional value.
Oatmeal is rich in magnesium, folate, potassium, omega-3 fatty acids, calcium, niacin, and soluble fiber. Incorporate a bowl of hot oatmeal topped with some delicious fresh berries to start your morning right. Go for homemade oatmeal rather than sugary flavored packets.
Kidney and Black Beans
These legumes contain niacin, magnesium, folate, B vitamins, calcium, omega-3 fatty acids, and soluble fiber. Add beans to salads or soups for a nutritional boost.
Delicious, nutty almonds are rich in magnesium, vitamin E, omega-3 fatty acids, fiber, phytosterols and heart-healthy polyunsaturated fats. Toss some almonds into low-fat yogurt, fruit salads, or trail mix for a tasty and healthy treat.
Not only are walnuts delicious, but they’re also rich in vitamin E, magnesium, fiber, omega-3 fatty acids, phytosterols, and polyunsaturated fats. Walnuts add a delicious crunch to pastas, muffins, cookies, salads, and pancakes. Regardless of what meal it is, you can find a way to incorporate the versatile walnut.
Healthy brown rice is rich in fiber, magnesium, niacin and B vitamins.Grab some microwaveable brown rice for a quick lunch. Adding in chopped vegetables like carrots, spinach, broccoli, and peppers will create a delicious and nutritious meal.
Berries contain antioxidants that help control free radicals, which damage your cells when left unchecked. Berries also contain beta-carotene, lutein, calcium, folate, potassium, fiber, and magnesium. Add sweet, yummy strawberries, cranberries, and raspberries to salads, muffins, cereal, and trail mixes for a splash of color and taste.
Try incorporating some of the foods outlined above as part of your regular routine. After all, the last thing you want is for the doctor to examine you with a GE Mac 1200 EKG and tell you that there is a problem with your heart. Eat up!