Heart Healthy Foods

You can help your heart with a healthy lifestyle  and heart healthy diet. In addition to limiting salty, processed and fatty foods - there are several foods that can actually help your heart.

Try adding a few of these to your weekly menus:

Avocados: Not only are they great - they are packed full of monounsaturated fatty acids which help to lower cholesterol levels and may help blood clotting. They are a great source of potassium, which aids with blood pressure; and magnesium which has been linked to lower the risk of heart disease in men.

Asparagus: Full of Vitamin K which can help with blood clotting; a source of potassium which helps to regulate blood pressure; and a great source of fiber and saponins.

Kale: This leafy green is a great source of alpha-linolenic acid (an omega-3 fatty acid) which is known to improve heart health.

Oranges: Pectin and Potassium are provided through this fruit; Pectin, a soluble fiber blocks cholesterol absorption and helps prevent the scarring of heart tissue.  Potassium will help keep blood pressure in check.

Garlic: Reduces blood pressure, cholesterol and improves blood flow.

Whole Grains: Fiber and soluble fiber - decreases LDL and blood pressure.


Combine two of these ingredients with this yummy pesto, serve over some whole grain pasta.

Avocado Pesto recipe

A traditional Italian pesto is made from pureed nuts, olive oil, and herbs. Take the untraditional route with an avocado-based pesto, which yields a much smoother version worthy of tacos, vegetables, and the usual pasta.

 

Ingredients:

1 large ripe avocado, peeled, pitted, chopped
½ cup fresh basil leaves
¼ cup grated Parmesan cheese
3 tablespoons fresh lemon juice
2 cloves garlic, crushed
1 teaspoon salt
½ teaspoon black pepper
4 to 6 tablespoons water, as needed

Directions:

1) Combine all ingredients, except water, in a food processor; puree until smooth. With machine running, slowly add water to mixture until desired consistency is reached. Serve immediately or well chilled.