Dark chocolate
Health Benefits:
When dark chocolate is included in a healthy diet, it can help improve overall heart health, reduce LDL ( "bad") cholesterol and blood pressure, and increase blood flow to the brain. It also may improve blood sugar and insulin sensitivity, which could reduce diabetes risk. The power of chocolate comes from flavonoids, a phytochemical found in the cacao bean, from which cocoa is taken. So the more cocoa a chocolate contains, the richer the chocolate's health-promoting content. Dark chocolate contains a higher percentage of cocoa than white or milk chocolate.
Portion Control:
Even though dark chocolate has good-for-you flavonoids, it also has not-so-good-for-you sugar, calories, and fat. Overindulging can undo any of the previously mentioned health benefits. One ounce (roughly six Hershey's Kisses) is all you need to enjoy the benefits of dark chocolate without widening the waistline.
Olive Oil
Health Benefits:
Olive oil's high level of monounsaturated fat may help lower blood cholesterol, and its antioxidants may help protect against some cancers and other chronic health conditions, as well as boost HDL ("good") cholesterol.
Portion Control:
Although olive oil has great benefits, it also has a lot of calories. It's 100 percent fat, and like all liquid oils, contains about 120 calories per tablespoon. So ration your intake to just 2 tablespoons of olive oil each day.
Pomegranate
Health Benefits:
The pomegranate is hot. And for good reason. It's naturally high in polyphenol antioxidants, which can help your body's cells resist damage from free radicals, which affect everything from aging to cancer. In fact, pomegranates may have more antioxidant power than cranberry juice or green tea. This seedy fruit may lower cholesterol and improve blood flow to the heart in people with ischemic coronary heart disease. Pomegranate juice also may slow the growth of prostate cancer.
Portion Control:
Some studies indicate that drinking 1-1/2 ounces of pomegranate juice daily is enough. But it's rather pricey, in terms of money and calories, so you might want to mix it with mineral or seltzer water to make the power juice go further.
Avocados
Health Benefits:
The fact that avocados contain a good dose of heart-healthy mono- and polyunsaturated fats makes them unique among fruits. Avocados also contain oleic acid, a monounsaturated fat that may help lower cholesterol.
Avocados are a good source of potassium. An adequate intake of potassium can help ward off high blood pressure, heart disease, and stroke. This fruit also is a good way to incorporate lutein, which helps eyesight and protects against breast cancer, in your diet.
Salmon
Health Benefits:
Salmon is a premiere source of omega-3 fatty acids. The body can't produce these healthy fats, so it's essential to include them in your diet. Thanks to eicosapentaenoic acid (EPA), one type of omega-3s found in heart-healthy fish, eating fish may reduce the risk of heart disease and cancer, minimize symptoms of arthritis and inflammatory diseases, contribute to healthy skin and hair, and help with depression. If salmon doesn't suit you, get your omega-3s from fish oil, almonds, walnuts, or flaxseed.
Preparation:
Broiling and baking are the healthiest ways to prepare salmon. Grilling and microwaving also are healthful. Just don't fry it--frying strips away all of the nutrients this deliciously rich fish provides.
Beans
Health Benefits:
Beans, beans, the powerful fruit. The more you eat...the healthier you are. Beans, including garbanzo, white, black, red, and navy, are naturally low in fat and contain no saturated fat, trans fats, or cholesterol. They are high in protein, fiber, iron, folic acid, and potassium. While all beans have benefits, the more colorful beans, such as red and black, may have an added bonus: eight types of flavonoids. Scientists say these plant chemicals act as antioxidants, which give you protection against heart disease and certain cancers. Studies also suggest eating beans may help manage diabetes and reduce the risk of high blood pressure and stroke.
Preparation:
Cooking dry beans can take a long time. To cut the cooking time to minutes, use canned beans. Drain and thoroughly rinse them before adding them to a recipe. This reduces sodium content and eliminates some sugars that cause intestinal gas.
Pumpkin
Health Benefits:
The orange color of pumpkin is a dead giveaway that the fiber-rich gourd is loaded with the antioxidant beta-carotene, which is good for your eyes. When you eat pumpkin, your body converts some beta-carotene to vitamin A. This antioxidant vitamin helps prevent some types of cancer and atherosclerosis. Pumpkin also provides a healthy dose of vitamin C and potassium, both of which can help counteract the effects of sodium, which is particularly important if you have high blood pressure.
Preparation:
Carefully remove the stem end with a sturdy knife. Cut the gourd in half and remove membranes and seeds. Cut the halves into wedges, then peel the wedges and cut the pulp into chunks. Boil or braise the pumpkin chunks in small amounts of water; if desired, puree in a blender until smooth.
Use cooked pulp in cakes, quick breads, and muffins for added moistness and natural sweetness.
Whole Grains
Health Benefits:
The soluble fiber contained in barley and other whole grains helps prevent the cholesterol in the foods you eat from being absorbed into your bloodstream. According to a small study by the U.S. Department of Agriculture, those who added 1-1/2 to 3 cups of cooked barley each day to a heart-healthy diet reduced their total cholesterol by 9 percent and their bad cholesterol (LDL) by 11 percent. Refined grains, however, have shown no benefit in research studies.
Portion Control:
Eating just one daily serving of whole grains may help prevent high blood pressure and eating more than one could decrease that risk even more. Whole grains include whole grain corn, oats, popcorn, brown rice, whole rye, whole grain barley, buckwheat, and quinoa (pronounced "keen-wah"). Be a smart shopper: Look for foods where the first ingredient is "whole grain," "whole wheat," or "whole grain rolled oats."
Mushrooms
Health Benefits:
Mushrooms are loaded with a potent disease-fighting antioxidant called ergothioneine. This antioxidant helps cells in the body ward off damage from dangerous oxygen molecules called free radicals, which may play a role in serious illnesses, such as heart disease, cancer, and Alzheimer's disease. Mushrooms also are a good source of potassium, which may cut the risk of high blood pressure and stroke. In fact, a 3-ounce portobello mushroom contains about as much potassium as a small banana.
Preparation:
Roast, sautรฉ, grill, or eat this heart-healthy treat raw. Researchers say both cooked and uncooked forms provide cardiovascular benefits. So pile them on salads, on an antipasto platter, or over pasta.
Tea
Health Benefits:
Tea, whether hot, cold, or infused into foods, has the power to keep hearts healthy. Studies have shown that regular tea consumption has a long list of benefits. It helps prevent cancer and heart disease; it may reduce the risk of stroke, obesity, arthritis, and diabetes; and has antioxidants that protect the body from the effects of aging. It may also protect against tooth decay and osteoporosis.
Preparation:
We all know you can drink tea, but you also can cook with it.
. Infuse rice by cooking it in brewed Sencha or Jasmine tea instead of water.
. Marinate poultry and tofu in brewed teas. For a floral flavor, try Earl Grey. For smoky taste, use Lapsang Souchong. For currantlike sweetness, consider Rooibos.
. Grind oolong tea and white peppercorns together in a spice mill, then rub the ground mixture over meat, poultry, or fish before grilling or roasting.
♥TOP TEN HEART HEALTHY FOODS ♥
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