When it comes to heart-healthy nutrition, there's a lot of talk about whatNOeat. Experts and studies advise us to avoid red meat, especially processed meat, as well as the type of fat found in animal products such as full-fat dairy, known as saturated fat. So what should we eat after crossing them off our list? There are certain foods that have been shown to reduce the risk of cardiovascular disease by controlling cholesterol, blood pressure, lipids and blood sugar. These foods are packed with nutrients that help your body reduce all the markers that are known risk indicators for heart disease.
Here's how to incorporate heart-healthy foods into your meals and create a daily menu that maximizes healthy compounds and nutrients like antioxidants and fiber that can ensure you have the best chance of avoiding cardiovascular disease, now or later.
Heart disease affects half of all Americans
Heart disease will kill an estimated 659,000 Americans this year alone and is the leading cause of death in this country. It is also one of the most preventable diseases consumers face, along with type 2 diabetes and obesity. Fortunately, eating certain heart-healthy foods helps reduce your risk of heart disease, as well as type 2 diabetes, obesity, and high blood pressure, all of which are related to daily lifestyle choices, exercise, and a healthy diet.
Studies have shown that many plant-based foods help reduce the risk of heart disease by lowering LDL cholesterol, or so-called "bad" cholesterol, which leads to clogged arteries, blood pressure and the likelihood of heart attack or stroke.
What You Should Eat High Fiber Foods Full of Antioxidants
Focus on fiber-rich foods, low-fat, and minimally processed, which basically means focusing on whole plant-based foods like fruits, vegetables, whole grains, legumes, nuts, seeds, and as many leafy greens as possible.
When shopping and planning your daily menu, choose foods with colorful pigments, as the same compounds that give beets a deep dark red are also powerful flavonoids that can fight inflammation in the body and reduce the risk of heart disease.
Heart-healthy foods for every day:
- green leafy vegetableslike spinach and kale for fiber
- bagaincluding blueberries, strawberries and raspberries are packed with antioxidants
- legumessuch as high-fiber beans, chickpeas, and soybeans
- whole grainlike quinoa, oats, barley, whole grains, and wild rice
- cruciferous vegetablessuch as broccoli, Brussels sprouts, and cauliflower
- tomatoesfor lycopene and antioxidants
- red and green peppersfull of vitamins
- citrus fruitsfull of fiber and vitamin C
- beet and other purple plant foodswith B9 and antioxidants
- nuts, almonds and other nuts for healthy fats
- Chia seeds, flaxseed and pumpkin seeds
- oilor avocado oil (no vegetable oil)
- Avocadoby the type of healthy fat it contains
Here are her recipes, which include most of what you'll need, but feel free to improvise, of course. A day that starts with oatmeal and almond milk, includes a big salad of leafy greens, quinoa and chickpeas, and ends with a dinner of whole wheat pasta, tomato sauce and a mix of vegetables is the perfect day. Here's more inspiration for heart-healthy meals.
1. Dr. Fuhrmans Super Date Green Smoothie
“Any smoothie that gets a person eating green veggies is a good idea, as long as it doesn't add sugar or anything like that,” says Dr. Joel Fuhrman. “So you can add dates, for example, but not too many, don't make it too fruity. Remember to get as many vegetables as possible.” This is Dr. Fuhrman's smoothie recipe for when you need to boost your nutrients!
Why it's heart healthy:Broccoli is one of the few dark vegetables that contain calcium. It's also packed with vitamins and antioxidants, including a disease-fighting agent that boosts immunity while helping to relieve stress on your organs. Cruciferous vegetables like broccoli help fight disease, including heart disease.
Revenue: amazing green smoothie
2. One-Skillet Vegan Sweet Potato Wrap
This vegan hash is made with crispy golden sweet potatoes and tossed with protein-rich black beans, corn, fresh kale, and more.
Why it's heart healthy:This recipe is full ofcomplex carbohydrateswhich are excellent for weight loss and disease prevention, including heart disease.
Revenue:Vegan Southwest Sweet Potato Wrap
3. Beetroot carpaccio with broccoli and pistachio crumble
To make this recipe healthier, use less olive oil or switch to tahini, balsamic vinegar or water. Double the amount of broccoli and herbs for an additional "green" version to stock up on vitamins and minerals.
Why it's heart healthy:Beets are one of many heart-healthy foods we should be eating more of because they contain high concentrations of nitrates, which can help lower blood pressure and the risk of heart disease and stroke.
Revenue:Vegan beetroot carpaccio recipe
4. Pear Salad with Maple Mustard Vinaigrette
This salad is high in fiber from all the vegetables and high in protein thanks to the quinoa. If you want to increase the protein content, feel free to add a cup of chickpeas or some tofu.
Why it's heart healthy:Green leafy vegetables are rich in nutrients, vitamins and minerals especially vitamin B or folate which is helpful in preventing heart disease. With all the highly nutritious ingredients, this salad will keep you full, satisfied and energized.
Revenue:Pear Salad with Mustard Vinaigrette
5. Stuffed Salad with Creamy Balsamic Hemp Dressing
The salad bowl calls for fiber-rich foods like chickpeas, quinoa, cauliflower, and nuts, which help keep you fuller for longer. and tamari to avoid sauces laden with artificial sugars and other additives.
Why it's heart healthy:The fiber in quinoa can help lower LDL cholesterol and blood sugar levels, which can help reduce your risk of diabetes and heart disease. Quinoa is also rich in antioxidants, which help the body fight disease, including heart disease.
Revenue: Salad with creamy balsamic hemp dressing
6. Vegan Cabbage Rolls with Smoked Tofu
We love the idea of stuffed cabbage, but more recipes call for beef, port, or a mix high in saturated fat. This recipe uses smoked tofu, which is a clean source of protein.
Why it's heart healthy:Cabbage is one of the most heart-healthy foods we can eat, as it has been shown to increase beta-carotene and lutein levels, two very important ones.cardioprotective antioxidants. According to the study published inThe Journal of the American Heart Association, cabbage and other cruciferous vegetables can prevent hardening of the arteries and reduce the risk of heart disease when eaten three times a day.
To make this dish even healthier, try one of these helpful tips:
- Make this dish without oilSauté the onion in a greased pan without oil
- Instead of brown rice,You can try millet, quinoa or buckwheat
- add chopped vegetablesto fill in the extra nutrients
Revenue:Recipe for vegan cabbage rolls with smoked tofu
7. Healthy Black Bean Burger with Homemade Vegan Cheese Sauce
Just because you want to eat healthier or plant-based doesn't mean you should give up a classic cheeseburger. Make it with healthy ingredients like beans and cashew cheese.
Why it's heart healthy:Beans and other legumes are rich in fiber and other nutrients that benefit cardiovascular health. They are also low in fat and cholesterol free. Cashew-based cheese is one of the healthiest alternatives to regular dairy cheeses because it doesn't contain any of the animal fats it's associated with.inflammation in the body.
Revenue:Vegan Black Bean Cheeseburger
8. Chocolate Avocado Mousse
avocadoThey boost the immune system, lower bad cholesterol, contain 20 different vitamins and minerals (more than a daily supplement can offer), and are high in fiber, which helps us stay full for longer. According to one, eating avocado keeps you full for six hours.learn.
Why it's heart healthy:foods that arerich in dietary fiberAccording to another study, they help lower blood pressure, inflammation, and LDL cholesterol.
Revenue:Vegan chocolate and avocado mousse
For more recipe lists, see:
- 7 Easy Plant-Based Recipe Ideas for Under $1 a Serving
- 7 popular plant-based soup recipes
- 5 fiber-rich recipes that will help you lose weight
- 7 easy recipe ideas for a plant-based breakfast
- 7 plant-based Super Bowl recipes
- 11 Valentinstagsrezepte vegan
Bottom line: For a heart-healthy diet, choose foods high in fiber and antioxidants.
Just because you want to be heart healthy doesn't mean you live on boring salads or rabbit food. There are ways to incorporate heart-healthy ingredients into your favorite dishes and enjoy delicious plant-based meals packed with fiber and antioxidants that help keep heart disease markers like cholesterol and blood pressure in check.
For more delicious plant-based recipes that are healthier for you, visitthe Beet RoteSrecipe libraryfor simple, quick and economical ideas.