Simple foods not only taste delicious but they are the building blocks for a strong and healthy heart.
It may be surprising to realize that more than 18 million Americans age 20 and older are affected by coronary heart disease. Also, heart disease is responsible for more racial and ethnic American deaths than any other cause. The good news is that choosing high quality nutrition, not expensive nutrition, can open up a world of better health for everyone’s heart.
3 Ways to Make Every Meal Good for Your Heart
#1. Bump up the nutritional quality of your every day foods. In other words, take time to select your food at the grocery store, a restaurant, a sports venue, or a party in the neighborhood like this:
- Count on whole grains. Every meal of the day is a whole grain opportunity. Breakfast oats or whole wheat cereal; Lunch whole wheat pita sandwich or whole grain corn tortilla; Dinner quinoa or farro. All of these contain tasty, dense nutrition.
- Back away from foods with too many additives. It’s wise to read the ingredient listing on a food package before you buy it. Words that indicate artificial color or dye, and other preservatives are ‘red flags’ signaling you to look for a healthier option.
- Evaluate foods with ‘added sugars.’ The current Nutrition Facts label includes ‘grams of added sugars’ and these include table sugar, brown sugar, high fructose corn syrup, and more. It’s smart to check your food’s label before buying something with more than 4 grams added sugars, the amount in one level teaspoon of table sugar.
#2. Always include a fruit or a vegetable with your meal. In other words, put a rainbow of colorful fruits and veggies on your plate like this:
- Add a piece of fruit to breakfast. Or, as a less perishable option, enjoy frozen fruit or canned fruit packed in fruit juice.
- Add crunch to your lunch sandwich. Lettuce is nice but there are so many more options for adding crunch such as thin-sliced carrots or radishes, cucumber slices, Bell pepper strips, or a slice of onion.
- Don’t forget cooked vegetables for dinner. Oven-roasted asparagus or cauliflower, stir-fried cabbage, garlic, and onions, steamed sugar snap peas, or microwave-in-the-bag vegetables are all great sides.
#3. Flavor every meal with a heart-healthy fat, herb, or spice. In other words, jazz up your meals with flavor and extra special nutrition like this:
- Nibble some nuts or a spoonful of nut butter as part of breakfast or a morning snack.
- Season a colorful lunch salad with extra virgin olive oil, lemon, and your favorite fresh or dried herbs. A sprinkle of turmeric or dried chili peppers add big flavor, and nutrition, too.
- Add 1/4 of an avocado or a dollop of guacamole to your dinner plate for a tasty bite that goes with everything.
A Delicious Way to Take Care of Your Heart
The best way to approach nutrition for a strong and healthy heart is to embrace simple foods with delicious flavors, like the ones above. Placing a priority on feeling well, sleeping soundly, and taking part in joyful movement every day really matters, too. My free Mediterranean menus and recipes are not difficult or expensive to make at home, so “seize the day” and give them a try!
What is a favorite meal of yours that will keep your heart strong and healthy?