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