Eating Well, is a great source that informs you on ways that you can eat well on a daily basis. They have shared their top 10 super-foods that anyone can eat on a daily basis!
1.Berries:
Berries are a great source of fiber. Essentially, fiber keeps your digestive system and heart healthy.
2. Eggs:
Eggs are very nutritious. Not only do they have protein and give you the energy you need, but they also keep your eyes healthy.
3. Sweet Potatoes:
Yum! Sweet Potatoes keep your eyes, bones, and immune system healthy.
There are plenty of Superfoods that you can eat everyday, to protect your heart-health and overall health. It only takes a few minutes to prepare for a lifetime of good health.
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For this reason, we want to highlight the importance of a diet that is full of fruits and vegetables and the benefits they contribute to your heart health. Which vegetables and fruits are the most heart-healthy though?
To help, we’ve shared below some of the best fruits and vegetables that you can have for a heart-healthy diet, as well as when they’re in season.
Heart Healthy Fruits and Vegetables
Berries
Berries such as strawberries and blueberries are believed to carry antioxidants that help to decrease blood pressure and dilate blood vessels. This is attributed to the benefit of compounds known as anthocyanins, and flavonoids.
When they’re available:
Strawberries: May, June, July, August, September, and October
Blueberries: July, August, and September
Cranberries: September, October and November
Raspberries: July, August, September, and October
Potatoes
Although potatoes can be more challenging to your heart-healthy dining, if you don’t deep fry them, they can be extremely good for your heart. They’re rich in potassium and high in fiber (if the skin is left on), which again, can help lower blood pressure and the risk of heart disease.
When they’re available: year-round
Tomatoes
Similar to potatoes, tomatoes are high in heart-healthy potassium. Plus they’re a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help to get rid of “bad ” cholesterol, keep blood vessels open and lower heart attack risk.
When they’re available:
Greenhouse: year-round
Field: July, August, September, and October
Broccoli, Spinach and Kale
When it comes to your heart health, you can’t go wrong with vegetables. Green vegetables like broccoli, spinach, or kale can give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and can free your body of potentially harmful compounds. They’re also high in fiber and contain lots of vitamins and minerals.
When they’re available:
Broccoli: June, July, August, September, and October
Spinach: May, June, July, August, September, and October
Kale: June, July, August, September, and October
Avocado
These soft, tasty fruits will provide your body and heart with plenty of healthy fats. They’re composed of monounsaturated fats, high in antioxidants, and also contain potassium to help lower heart disease factors.
When they’re available: (commercially) generally year-round
Asparagus
One of the most important heart-healthy ingredients that are found in asparagus is vitamin B6. This vitamin can lower homocysteine, a form of amino acid that has been linked to heart disease.
When they’re available: May and June
Bell Peppers
Bell peppers contain folate, another nutrient that can reduce homocysteine.
When they’re available:
Greenhouse: February, March, April, May, June, July, August, September, October, November, and December
Field: July, August, September, and October
Carrots
Carrots are rich in carotenoids, which are powerful antioxidants that can combat free radicals that cause heart disease.
When they’re available: February, March, April, May, July, August, September, October, November, and December
Garlic
Garlic contains phytochemicals that boost immunity and protect the heart against diseases.
When they’re available: February, July, August, September, October, November, and December
Onions
Onions are a rich source of sulfur-containing phytochemicals. These phytochemicals can reduce cholesterol levels, and therefore, prevent heart disease.
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For this reason, we want to highlight the importance of a diet that is full of fruits and vegetables and the benefits they contribute to your heart health. Which vegetables and fruits are the most heart-healthy though?
To help, we’ve shared below some of the best fruits and vegetables that you can have for a heart-healthy diet, as well as when they’re in season.
Heart Healthy Fruits and Vegetables
Berries
Berries such as strawberries and blueberries are believed to carry antioxidants that help to decrease blood pressure and dilate blood vessels. This is attributed to the benefit of compounds known as anthocyanins, and flavonoids.
When they’re available:
Strawberries: May, June, July, August, September, and October
Blueberries: July, August, and September
Cranberries: September, October and November
Raspberries: July, August, September, and October
Potatoes
Although potatoes can be more challenging to your heart-healthy dining, if you don’t deep fry them, they can be extremely good for your heart. They’re rich in potassium and high in fiber (if the skin is left on), which again, can help lower blood pressure and the risk of heart disease.
When they’re available: year-round
Tomatoes
Similar to potatoes, tomatoes are high in heart-healthy potassium. Plus they’re a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help to get rid of “bad ” cholesterol, keep blood vessels open and lower heart attack risk.
When they’re available:
Greenhouse: year-round
Field: July, August, September, and October
Broccoli, Spinach and Kale
When it comes to your heart health, you can’t go wrong with vegetables. Green vegetables like broccoli, spinach, or kale can give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and can free your body of potentially harmful compounds. They’re also high in fiber and contain lots of vitamins and minerals.
When they’re available:
Broccoli: June, July, August, September, and October
Spinach: May, June, July, August, September, and October
Kale: June, July, August, September, and October
Avocado
These soft, tasty fruits will provide your body and heart with plenty of healthy fats. They’re composed of monounsaturated fats, high in antioxidants, and also contain potassium to help lower heart disease factors.
When they’re available: (commercially) generally year-round
Asparagus
One of the most important heart-healthy ingredients that are found in asparagus is vitamin B6. This vitamin can lower homocysteine, a form of amino acid that has been linked to heart disease.
When they’re available: May and June
Bell Peppers
Bell peppers contain folate, another nutrient that can reduce homocysteine.
When they’re available:
Greenhouse: February, March, April, May, June, July, August, September, October, November, and December
Field: July, August, September, and October
Carrots
Carrots are rich in carotenoids, which are powerful antioxidants that can combat free radicals that cause heart disease.
When they’re available: February, March, April, May, July, August, September, October, November, and December
Garlic
Garlic contains phytochemicals that boost immunity and protect the heart against diseases.
When they’re available: February, July, August, September, October, November, and December
Onions
Onions are a rich source of sulfur-containing phytochemicals. These phytochemicals can reduce cholesterol levels, and therefore, prevent heart disease.
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Put the bulgur wheat in a small saucepan and cover with the stock. Bring to boil then simmer gently for 10 minutes. Take the pan off the heat, fluff with a fork, and leave to cool – the grains will absorb the warm liquid.
Chop the broccoli finely and the parsley and mint leaves finely. If you have a blender, you could quickly blend them all together to save time. In a salad bowl, mix together the broccoli, tomatoes, onions, cucumber and herbs.
Whisk together the oil, lemon and orange juice and stir into the bowl with the cold bulgur wheat grains. Add an extra squeeze of lemon or orange juice to taste.
Cook’s tips
Cover with cling wrap and it will keep in the fridge for 2–3 days. Add a squeeze of lemon or orange juice to refresh it.
This is great as a side dish but to make it a main dish, add chopped roast chicken or turkey, flaked poached salmon or reduced-fat Greek-style Feta cheese and serve with salad.
This recipe was found on the British Heart Foundation’s site. We have plenty of heart-healthy recipes, but if you’re looking for more, they’re a great resource.
Recipes From Our Resident Expert, Marsha Rosen, RD Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha isMike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations.
If you have a nutrition question for our dietitian, you can email Marsha here…
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It’s easy to become overwhelmed by healthy eating, but your overall health will benefit if you can stick with healthy basics during this trying time. That means filling half your plate with vegetables and fruit, a quarter with protein-rich foods, and a quarter with whole grains, as described by Canada’s Food Guide.
Preparing meals can seem complicated though with hard to get ‘superfoods‘ seeming like the only way to cook nutritiously. But this is simply not the case — heart healthy foods are hiding in plain sight at every grocery store across the country. Fresh, frozen, shelf-stable and more, these delicious whole foods benefit your total body health. Below are some of our tips that you can use, without breaking the bank.
Choose Wisely
Plan your meals ahead of time, so you can shop once and get groceries for the next week or two. When you plan your meals, make sure to use your perishable vegetables, fruit and protein options first, and save the canned, frozen and shelf-stable food for later.
Peel it Yourself
Buying foods in their close-to-natural state will always save you money. A one kilogram bag of whole unpeeled carrots costs about one-third the price of the same size bag of pre-cut baby carrots. Convenience comes with a higher price tag.
Go Meatless on Monday
Pick one or more days per week to go fully meatless, focusing on the highly affordable protein found in beans, legumes, eggs and tofu. Transform humble edamame beans into an edible masterpiece with this Carrot, Parsnip and Edamame Salad, ideal for lunch or dinner on the days you go meatless, or any day.
Choose In-Season Foods
Shopping in season is a simple way to enjoy a healthy diet on a budget, without even thinking twice. Head to your local farmers’ market or grocery store each week with growing seasons in mind. For instance, buy asparagus in April or May (not December!) and strawberries in June. In the summertime, you’re spoiled for choice, though this way of cooking and eating works year-round.
Use Frozen Vegetables
Picked at the peak of freshness and flash frozen, these ice-cold health foods are often just as nutritious as they are fresh. Choose frozen produce free of sauces, salt and sugar, and keep your eye out for sales during the week. They’ll keep for months, allowing you to buy in bulk and add to stews, stir-fries, salads, sides and soups.
https://i0.wp.com/mikeynetwork.com/wp-content/uploads/2024/02/anna-pelzer-IGfIGP5ONV0-unsplash-4-1.webp?fit=500%2C333&ssl=1333500The Mikey Networkhttps://mikeynetwork.com/wp-content/uploads/2021/11/mikey-logo.jpgThe Mikey Network2024-02-15 07:18:282024-02-15 07:18:48Here are a few ways you can eat healthy and save money
