“Try to eat foods that are in their natural form, because they grow from the soil, so they contain a lot of the minerals the body needs” says Ms Zumpano, recommending what she calls “diet foods.” “Diet containing nutrients for heart health such as fish, whole grains, vegetables and fruit, sometimes with a glass of red wine or a piece of dark chocolate,” says Zumpano.
So, here are some types of healthy food, as suggested by DR. Julie Zumpano, RD, LD as a culinary guide with a healthy focus. Just a few simple swaps can make a huge difference to your heart health. Here are 15 foods that are good for your healthy heart.
Foods that are good for a healthy heart:
- Lots of fresh fruit and vegetables.
- All kinds of red, yellow and orange vegetables such as carrots, sweet potatoes, red peppers and pumpkin seeds are rich in carotenoids, fiber and vitamins to help keep your heart healthy.
- Spinach and dark vegetables are also very good for heart health because they contain high iron.
- Fruits such as oranges, melons and papayas are rich in beta-carotene, potassium, magnesium and fiber which are of course good for heart health.
- Asparagus is rich in nutrients such as beta-carotene, folate and fiber, and is very good for your heart health.
- Tomatoes are rich in lycopene, vitamin C and alpha and beta-carotene which are good for your heart health.
- Dark chocolate is good for your heart health, but make sure that it is made from at least 70 percent cocoa.
- Fresh broccoli dipped in hummus is a great heart-healthy snack with a high list of nutrients, including vitamins C and E, potassium, folate, calcium and fiber.
- Consumption of good fatty acids or Omega 3 fatty acids, omega 3 fatty acids are proven to help keep your heart healthier. Eat fish high in omega-3s, such as salmon, tuna, mackerel, herring and trout.
- Nuts are also healthy for your heart like almonds or walnuts, in addition to satisfying your hunger and this type of food also helps your heart stay healthy.
- All types of berries are rich in powerful antioxidants and phytonutrients that are excellent for helping a healthier heart, besides that all berries are also rich in soluble fiber. Try adding blueberries, strawberries, cranberries or raspberries to your cereal or yogurt.
- Flaxseeds contain omega-3 fatty acids, fiber and phytoestrogens to promote heart health.
- Eating oatmeal has been shown to significantly reduce the risk of heart disease compared to those who don’t eat it.
- 4 ounces of red wine can help increase levels of good cholesterol (HDL).