Thank you for joining me for more heart health tips!
Today, I am going to talk about superfoods, and why they’re so good for you! First of all, you may be asking yourself, ‘What is a Superfood?’
Superfoods are nutrient-dense, whole foods that have high amounts of micronutrients and other unique compounds that have incredible healing potential. Superfoods might sound like they are impossible to find, or extremely costly, but many superfoods are readily available in your grocery store, and can be added to your shopping list for around $3 to $5.
For those of us who are sticking to a heart-healthy diet, superfoods are, well, super!
They’re bursting with nutrients, and many superfoods have properties that are particularly beneficial for heart health.
5 Superfoods for Heart Health
The particular superfoods below are some of the best for your heart.
Salmon: Salmon can help increase your levels of high-density lipoprotein (HDL), which is also known as “good cholesterol.” Loaded with omega-3 fatty acids and protein, salmon is a perfect main course.
Blueberries: One of my personal favorites, blueberries contain lots of vitamin C, fiber and potassium, along with loads of other nutrients.
Spinach: Is there anything that this superfood can’t do? This green goodness is loaded with fiber, calcium, potassium, and B-complex vitamins, all of which are vital to keeping your heart healthy.
Nuts: Nuts have lots of monounsaturated fats, which are plenty heart-healthy. They’re also filling, which means that you only have to have a few to start feeling full.
Dark Chocolate: Yes! Who doesn’t love chocolate? Some research has shown that having moderate amounts of dark chocolate can actually have a blood-thinning effect on your body, which can help keep your heart healthy. But be careful — you only need about one ounce a day, and you should stick with chocolate that has 70% or more cocoa content.
Grapefruit Olive Salsa
Grapefruit is a delicious superfruit…er, superfood. But other than splitting it in half and eating it raw, many people don’t know how to prepare grapefruit. I came up with this recipe that pairs grapefruit with olives, with delicious results!
1 large pink grapefruit, about 1/2 pound, sectioned
1 small Haas avocado, diced
2 green onions, thinly sliced
1 cup papaya, diced
1 medium lime, zested and juiced
1/4 cup cilantro, packed, chopped
1/4 cup pitted black olives, such as Kalamata
1/4 teaspoon salt
Mix all ingredients in a medium bowl or a large zipper storage bag. Let sit for an hour to allow the flavors to mingle. Store in an air-tight container and refrigerate for up to 5 days.
Stay tuned for tomorrow’s email, when I give you some strategies that will help you better your relationship with food. We want you to love food, not fear it. Don’t miss it!