For decades, women over 40 searched and cry out for answers, for medications to protect and strengthen their hearts. Women over 40, especially those who are nearing the big 5-0, look for that one special formula, that do-it-all pill that they can just pop to their mouth so they can be ensured of a healthy heart. Unfortunately, there is no magic food or pill. But when it comes to taking care of your heart, boy, we’re glad to know that the answer lies in our very own kitchen.
The Reality of Heart Healthy Lifestyle
We all know that a heart healthy lifestyle beats for two important things: Sticking to a healthy diet and staying active. And just like with your fitness routine, it can be really challenging for men and women over 40 to just stick to heart healthy foods when the rest of the household munch on a rich, moist chocolate cake. The reality is that heart healthy foods shouldn’t mean bland and unappetizing; in fact, it’s really all about colors, taste, texture, and, of course, freshness. And you know that you can’t have anything better than that.
When it comes to protecting and eating for your heart, all experts agree that the less processed the better. The foundation of heart healthy diet is really fresh produce, all about what Mother Nature gave us in the first place. You may start to think about missing your fave dishes when we say ‘heart-friendly diet,’ but it’s really more than that. In fact, women over 40 wonder why they have never tried it earlier. You see, what lies in the heart of a heart-friendly diet is variety, not only about omega-3 fatty acids and oatmeal. You may think boring, but nutritionists see whole grains, nuts, tea, spices, coldwater fish, and legumes and beans when they prepare good-for-the-heart dishes.
Our Un-official Best Heart Food List
We love making lists. And in this section, we’d love to help you put together a shopping list that’s really good for the heart. All items that we have listed here are really top-performers when it comes to protecting your heart. And since you can’t really munch most of what we have here on its own, we have also included some really sumptuous recipes to guide you in the kitchen.
Fresh herbs. When it comes to flavoring, no salt, cholesterol, and even fat can come close to what herbs can bring to the kitchen. Along with our other low-fat flavorful favorites like berries, nuts, and, yes, coffee, we feel that including, or thinking of ways to include, herbs should be really a culinary must-do when it comes to heart healthy eating.
Black beans. Aside from being in line with the rest of the antioxidant superstars group, tender, mild beans are also super packed with the very best of heart-healthy nutrients like magnesium, flavonoids, folate, and fiber, which essentially help lower blood pressure, blood sugar levels, and – all experts agree in this – cholesterol. Need some super quick additions to salads and soup? Drop by to your local fave superstore and grab canned black beans. Simply rinse to remove unnecessary sodium.
Salmon. We all know why this cold water fish is an expert-recommended item on every health-watcher’s weekly menu. Aside from being the undeniably top food for the heart, salmon also lowers blood triglycerides and reduce our risk of rhythm disorders. The American Heart Association strongly encourages men and women over 40 to have at least two servings of salmon and other cold water fish a week for a healthy, resilient heart.
Cold-pressed virgin olive oil. There is a reason why Mediterranean Diet is one of, if not, the most popular cuisines for the health- and heart-watchers all over the world. Made from the first press of fresh pick of olives, cold-pressed olive oil contains polyphenols, a group of antioxidants that is known to heavily guard and protect blood vessels.
Shopping tip: Instead of going for clean-looking yellow ones, experts recommend grabbing dark green olive oils bottled in long, narrow necks. After use, make sure that you seal the bottle tightly and place it somewhere safe in your fridge. With these simple steps, you can easily discourage the formation of free radicals, prevent it from turning rancid, and limit its exposure from oxygen.
Almonds. We not only love almonds for its mild, creamy flavor but because of it is just super packed with heart-heathy fats, vitamin E, fiber, and plant sterols. Finely chop or sliver almonds to add an unexpected texture and flavor to chicken, vegetable salads, fish, and, of course, desserts. Sneak this super heart-healthy snack to your coffee break to lower your risk of diabetes and “bad” cholesterol effortlessly.
Tofu. Asians simply love it – and even can’t live without it. Ever wonder why they look so young? Soy, deemed as superfood in Asia, is definitely one of the reasons why Asians have live long, fulfilling lives and enjoy robust health. Easily target serving heart-healthy protein every night by making soy a staple at dinnertime; you will not only have you recommended dose of protein but all the heart-healthy minerals, polyunsaturated fats, and even fiber that you need – in just a single dish.
Barley. Thinking of a great sub to rice? Barley is one whole-grain and nutty alternative to rice when it comes to dinnertime. Simply simmer barley into that pot of stew or soup to add an unexpected texture and even flavor.
Tip: These so-called “whole grain” barley options you can find at your local superstore are the most nutritious of them all. Toss them in the pan for a crispier, toasted additional to your dish or cereal. Pearl barley may offer convenience but they are already stripped of heart-healthy fiber that makes us dig this grain in the first place. Again, the less processed the better for the heart.
Red wine. If you follow the Mediterranean Diet, you know that a glass of wine everyday is a definitely a must-have for health- and heart-watchers. If your doctor says you need to strengthen and protect your heart’s artery wall, sipping a glass of your favorite red is one delicious way to have your daily dose of catechins and resveratrol. Though it may seemed perfectly fine to give yourself a glass of red every day, you may want to check with your doctor first as wine is known to react with aspirin and other medications like MAOIs.
Tuna. A rich source of Omega-3 fatty acids, coldwater tuna is simply a staple in any heart-watcher’s table. An affordable substitute to salmon, tuna is definitely a tasty treat to all those who are after the anti-aging and hearty benefits of omega-3 fatty acids. Make sure that you angle your sight to other coldwater catch that also boast of omega-3: Herring, mackerel, sardines, lake trout, and, of course, anchovies.
Shopping tip: If you don’t have time, and, of course, patience to deal with fresh, coldwater catch, shopping those that are in can is also a great and convenient way to have your dose of omega-3. But make sure that you pick those that are packed in water – not in oil.
Walnuts. Super packed with fiber, omega-3 fatty acids, and monounsaturated fats, a handful of walnut everyday is powerful enough to significantly reduce inflammation that has developed in your heart’s arteries and even lower cholesterol. Aside from enjoying walnuts on its own, experts recommend not only substituting but totally replacing bad fats like those that are found in your fave cookie and chips with walnuts. The best thing: You don’t actually increase your calorie count but amp up your heart-healthy benefits.
Eating tip: A handful of walnuts contain nearly 300 calories. So make sure that you enjoy it in moderation. A good way to enjoy a salad? Use walnut oil in making your salad dressings for that nutty taste you sure will love.
Edamame. Essentially harvested when they are still sweet and green, edamame is a large soybean that is popular as a sweet menu opening in many Japanese restaurants. And because Japanese’s cuisine flavors the less processed and downright fresh items on their plate, we have seen that edamame is actually at its best when simply boiled for 15 to 20 minutes. Aside from being so convenient when you need a fast vegetable dish, edamame is actually regarded by many Japanese chefs and nutritionists as one of their superfoods because it’s high in cholesterol-lowering fiber, excellent source of protein, and a great alternative to tofu when it comes to soy.
Oranges. Eating this juicy, sweet fruit sure doesn’t make you look like your protecting your heart. Packed with potassium and cholesterol-fighting fiber called pectin, orange is a favorite of those who are eating their way to a more controlled and, yes, less volatile blood pressure. And researches have the number to prove it; and the result couldn’t get any better: Aside from having pectin and potassium, oranges also boast of the antioxidant hesperidin, a substance that improves both blood pressure and blood vessel function.
Oatmeal. Sure it is not a surprise to see oatmeal in our list, but this is one sure way to remind you that having a bowl of fiber-rich oats every morning is definitely the best way to start your day. Aside from lowering LDL, or the so-called “bad” cholesterol, a bowl of oatmeal keeps you filled for hours, helps maintain blood sugar at a healthy level, and, of course, encourages you to keep going even when you are tempted to binge on snack time.
For the kitchen: Flour fanatic? We recommend substituting one-third of flour with oats when it comes to creating yummy baked goodies like muffins.
Low-fat yogurt. Aside from improving bone density, do you know that low-fat dairy products also help maintain a healthy blood pressure? If you are advised to amp up your potassium and calcium portion everyday, enjoying one-up serving of yogurt actually gives you twice the benefits of a full glass of milk. To minimize fat and, of course, boost calcium, shop for non-fat or low-fat varieties.
Healthy breakfast tip: When it comes to preparing for a super healthy breakfast, pour in milk instead of water in hot chocolate, instant oatmeal, and even soup.
Tea or coffee. Sipping two to three cups of your fave tea or coffee boosts your heart’s natural protection by fending off type 2 diabetes. In fact, studies show that people who drink up to four cups of their healthy caffeinated beverages a day actually cuts their risk by as much as 25 percent. Advised by your doctor to lessen your caffeine intake? Experts think that decaffeinated varieties work for your favor too.
But don’t make this an excuse to indulge in your fave flavored java drinks. Prefer and really limit your option to non-fat latte and the more robust, strong in flavor black coffee.
Cherry. Never underestimate the power of this sweet-looking teeny berry. Packed with anthocyanins, cherries are regarded by experts to help strengthen blood vessels. Whether you have a basket of the freshest cherries or conveniently shopped for those that are in can, consuming cherries is definitely the sweetest deal for any heart health-watchers out there. A perfect wake-me-upper: Starting your day with a bowl of oatmeal sprinkled with dried cherries and, of course, a handful of blueberries.
Heart-healthy Recipes From Sun Up to Sun Down
We just love the idea of having less than 20 minute-recipes to fill and satisfy our day. Aside from convenience, these recipes boast of having in their plate super heart-healthy items that we have listed above. Here are some of the recipes that we enjoy preparing (and who wouldn’t) in 20 minutes or less.
Breakfast
EatingWell.com has lots and lots of heart healthy recipes to choose from. But what caught our fancy is their recipe for Quick Breakfast Taco. Is it too early for a Mexican flair? With a yellow sunshine and bright red colors to boot, we think it’s the right dish to greet you every morning.
Ingredients
1/2 cup of liquid egg substitute
1 tablespoon of salsa
2 corn tortillas
2 tablespoon of reduced-fat Cheddar cheese.
Ready in: 15 minutes or less – really!
Amount per serving: Calories: 153 | Total fat: 2g | Cholesterol: 3mg
To view the full recipe, visit the page at EatingWell.com
Lunch
We started your day with a Southwestern flair so why not fly to the east for a taste of something unique. For lunch, we recommend EatingWell.com’s recipe for Black Bean-Garlic Catfish. This low cal and low carb recipe is great for heart health watchers on the go. In less than 20 minutes, or even less, this recipe is essentially a satisfying dish that is complete with carbohydrates and protein to fuel your day ‘til sun down.
Ingredients
1/8 teaspoon crushed red pepper
1/4 teaspoon salt
1/4 cup all-purpose flour
1/2 teaspoon garlic powder
1 pound catfish fillets, dried and cut into four equal portions
1 teaspoon and 1 tablespoon of canola oil
1 tablespoon of black bean-garlic sauce
1 tablespoon of scallion, finely chopped
1 tablespoon rice vinegar
1 tablespoon water
Ready in: 20 minutes
Amount per serving: Calories: 218 | Total fat: 14g | Cholesterol: 53mg
To view the full recipe, visit this page at EatingWell.com
Snack
Feeling a little craving after three? We recommend slurping your way to a healthy heart with Strawberry-Almond Smoothie. This super creamy and satisfying smoothie is great for weight watchers, super for those who are eating their way to a healthy heart, and even perfect for those with diabetes.
Ingredients
1/2 silken tofu, all you need for this smoothie is four ounces
1 cup almond milk, or any low-fat milk you can pick at your local superstore
2 tbsps. of sugar
10 fresh strawberries
Ready in: 10 minutes
Amount per serving: Calories: 172 | Total fat: 4g | Cholesterol: 0mg
To view the full recipe, visit this page at EatingWell.com
Dinner
Feeling a little sluggish to make something elaborate for dinner? Salmon salad sandwich is a perfect recipe that for those who can spare only 15 minutes for preparing a heart healthy dinner for their family.
Ingredients
1/4 cup of minced red onion
1/4 tsp. freshly ground pepper
1 tbsp. of cold-pressed, extra-virgin olive oil
2 tbsps. lemon juice
2 romaine lettuce leaves
2 pcs. of 6- to 7-ounce can of coldwater salmon, drain before use
4 tbsps. low-fat cream cheese
8 pcs. of tomato
8 slices of toasted pumpernickel bread
Ready in: 15 minutes
Amount per serving: Calories: 286 | Total fat: 9g | Cholesterol: 34mg
To view the full recipe, visit this page at EatingWell.com
I like your posts and they are very informative. But can I ask you why you write so lengthy post... You might lose many readers who want quick information to grasp.
ReplyDeleteAny way love to keep in touch on your blog
Hi, Sudeep. First, let me thank you for visiting our site. You are, if you have gone through all the lengthy posts, the first who posted their comment. Yey! And, of course, thanks.
ReplyDeleteTo answer your question, well, yeah, each post is quite long. Okay, it's really long. We're hoping to add images so you, guys, our readers can rest their eyes. And we're really working on that. We would want to do something in regards to HTML, unfortunately we don't know how to mess with it (laughs).
But we promise we'll do something about it (Gosh, even my reply's long). Have a great day!