{"id":48279,"date":"2020-10-17T19:19:45","date_gmt":"2020-10-17T19:19:45","guid":{"rendered":"https:\/\/lase.robust.digital\/?p=48279"},"modified":"2021-11-29T19:43:38","modified_gmt":"2021-11-29T19:43:38","slug":"the-key-to-a-healthier-heart-start-more-of-these-30-food-items","status":"publish","type":"post","link":"https:\/\/theseniormag.com\/the-key-to-a-healthier-heart-start-more-of-these-30-food-items\/","title":{"rendered":"The Key to a Healthier Heart: Start More of These 30 Food Items!"},"content":{"rendered":"\n

Heart disease is one of the country\u2019s greatest killers, but a few changes to our diet can reduce the risk by quite a lot. By staying away from artery-clogging foods, you won\u2019t just live longer, but can spend more time with loved ones with less fatigue and better memory retention. Below, you\u2019ll find 30 food items that are shown to contain more than just heart-healing properties.<\/p>\n\n\n\n

1. Pistachios<\/strong><\/h2>\n\n\n\n
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Pistachios are packed with beneficial fats and antioxidants. Together, they\u2019ll keep your ticker ticking, your muscles muscle-ing, and your stomach nice and full. Pistachios are a great replacement for salty snacks, although they can be a bit hard to open. Here\u2019s a quick tip: use the shell of a cracked pistachio to open another pistachio.<\/p>\n\n\n\n\n\n\n\n

2. Olives<\/strong><\/h2>\n\n\n\n
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Olives are great on anything\u2014pizza, pasta, martinis. They\u2019re also packed with monosaturated fats and antioxidants. Olives can also promote weight loss and lower the risk of certain heart diseases. However, if you only have access to canned olives, eat them in moderation since they\u2019re swimming in a salty brine.<\/p>\n\n\n\n\n\n\n\n

3. Tomato Sauce<\/strong><\/h2>\n\n\n\n
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By tomato sauce, we mean organic tomatoes crushed by hand and reduced to a thick sauce on your stove. Don\u2019t opt for a premade can of tomato sauce since their astronomical sodium levels practically cancel out the vitamin C and lycopene in the tomatoes. These two nutrients work together to regulate blood sugar levels and keep your heart pumping.<\/p>\n\n\n\n\n\n\n\n

4. Oranges<\/strong><\/h2>\n\n\n\n
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Who doesn\u2019t love the smell and taste of sweet, sweet oranges? Not only are they extra juicy, but they\u2019re rich in vitamin C, potassium, and a number of nutrients that boost health and immune strength. The antioxidizing prowess of vitamin C is key to keeping heart disease at a distance. Make sure you\u2019re eating fresh oranges and not drinking highly-processed juice.<\/p>\n\n\n\n\n\n\n\n

5. Sardines<\/strong><\/h2>\n\n\n\n
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Sardines are an ultra-rich source of the omega-3 fatty acids. Omega-3s are great for preserving heart health as well as keeping the mind sharp. Both fresh and canned sardines with tomato sauce are good for you, and they\u2019re extra tasty with a side of brown rice and slightly sauteed onions.<\/p>\n\n\n\n\n\n\n\n

6. Sunflower Seeds<\/strong><\/h2>\n\n\n\n
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Sunflower seeds are incredibly oily, but the oil is derived from the very plant it grows in. Sunflower seed oil is packed with polyunsaturated fats and vitamin E that boost oxidative resistance and promotes better and healthier nail growth. Don\u2019t spit the seeds out when after cracking them open; that\u2019s just gross.<\/p>\n\n\n\n\n\n\n\n

7. Peanuts<\/strong><\/h2>\n\n\n\n
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Peanuts contain monosaturated fats like olives and olive oil. This is the good type of fat that works with our heart, not against it, to keep it bumping strong. There\u2019s also a healthy dose of copper and antioxidants hidden in every peanut-y bite. Organic peanut butter is also a healthy spread option.<\/p>\n\n\n\n\n\n\n\n

8. Blueberries<\/strong><\/h2>\n\n\n\n
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No list of superfoods for seniors is completely without mentioning blueberries. These cute little berries are great frozen, but if you can get a hand on fresh, ripe blueberries in season, you have to give them a shot. Blueberries are loaded with antioxidants and vitamin C to keep heart disease and clean out arteries.<\/p>\n\n\n\n\n\n\n\n

9. Spirulina<\/strong><\/h2>\n\n\n\n
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Spirulina is one of those hipster-sounding ingredients, but seriously, seniors should really try to incorporate more of this powdered alga into their diet. A tiny teaspoon of the stuff really goes a long way, flavor-wise. If you can handle more, then you\u2019ll enjoy greater quantities of omega-3s, magnesium, and copper\u2014all of which you need to have a healthy-beating heart.<\/p>\n\n\n\n\n\n\n\n

10. Eggs<\/strong><\/h2>\n\n\n\n
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It\u2019s true that eggs contain cholesterol but not all of it is bad. In fact, the butter you use to scramble your eggs will increase your HDL (bad) cholesterol levels, not the yolk itself. Still, you shouldn\u2019t consume more than two eggs daily, but there\u2019s no need to completely eliminate this protein-rich food item from your diet.<\/p>\n\n\n\n\n\n\n\n

11. Radishes<\/strong><\/h2>\n\n\n\n
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Though many people don\u2019t like the rooty taste of radishes, they\u2019re incredibly good for you. If you can stomach it, you\u2019ll enjoy the heart-boosting benefits of vitamin C and potassium in every little bulb. Even a couple slices of this root veggie can go a long way without overpowering your salad.<\/p>\n\n\n\n\n\n\n\n

12. Potatoes<\/strong><\/h2>\n\n\n\n
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When you think potatoes, you\u2019re probably thinking fries or mash with a 2:1 butter ratio. It\u2019s true that potatoes contain carbs and starch, but when prepped right, you can enjoy the full effects of vitamin C, fiber, and potassium without clogging your arteries. Think of potatoes as the misunderstood artery-unclogger.<\/p>\n\n\n\n\n\n\n\n

13. Seaweed<\/strong><\/h2>\n\n\n\n
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Seaweed contains omega-3 fatty acids in abundance, which is actually quite surprising seeing as it\u2019s a plant. They also store plenty of iron and potassium in every sheet\/slice, which work together to prevent strokes and heart disease. Seaweed can be enjoyed as a snack or as a topping on ramen and pizza. Be creative in how you increase your seaweed intake!<\/p>\n\n\n\n\n\n\n\n

14. Fatty Fish<\/strong><\/h2>\n\n\n\n
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We mentioned sardines earlier, but fatty fish like salmon, trout, and mackerel are all extremely good for your heart. Once again, the savior in these delicious fish is omega-3 fatty acids. If you don\u2019t have a baked salmon recipe on hand, we suggest lightly frying it with some olive oil and sprinkling it with half a lemon.<\/p>\n\n\n\n\n\n\n\n

15. Raspberries<\/strong><\/h2>\n\n\n\n
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Nobody can pass a raspberry stand and not stop for a basket for five. Raspberries are chock-full of vitamin C and fiber to keep your stomachs full and your heart beating. They also contain polyphenols, which are packed with antioxidants to help reduce oxidative stress and ward off heart disease. A handful of raspberries in oatmeal should be enough to keep you happy in the morning.<\/p>\n\n\n\n\n\n\n\n

16. Water<\/strong><\/h2>\n\n\n\n
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Water\u2014the source of life. Literally, we couldn\u2019t exist if we didn\u2019t have water, seeing as how 75 percent of our bodies are made of the chemical compound. Drinking plenty of H2O not only thirsts your quench but also improves organ function by providing much-needed lubrication. Remember that whenever you talk, sneeze, breathe, and blink, you\u2019re losing water.<\/p>\n\n\n\n\n\n\n\n

17. Edamame<\/strong><\/h2>\n\n\n\n
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Edamame isn\u2019t something that\u2019s readily available in smaller grocery stores. You\u2019ll have to go to megastores to pick up a bag of edamame still in the pod. You don\u2019t have to remove the beans to get high amounts of plant-based protein, fiber and folate. Do not eat edamame raw; they still contain trace amounts of toxins which can make your tummy ache.<\/p>\n\n\n\n\n\n\n\n

18. Pumpkins<\/strong><\/h2>\n\n\n\n
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Pumpkins get their rich, orange color from beta-carotene, a type of antioxidant that can help improve cardiovascular health, among other things. Despite their fleshy texture and not-so-acidic taste, they also contain lots of vitamin C to further boost your immune system. When opening a pumpkin, don\u2019t toss the seeds\u2014they\u2019re rich in magnesium, zinc, and copper!<\/p>\n\n\n\n\n\n\n\n

19. Cauliflower<\/strong><\/h2>\n\n\n\n
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If you thought cauliflower was albino broccoli, you aren\u2019t alone. Cauliflower is incredibly good for your heart since it\u2019s low in carbs and chock-full of fiber. It also contains a healthy dose of antioxidants to prevent oxidative stress and soothe stomach cramps. Nowadays, you can cauliflower in pizza\u2014not as a topping but as a replacement for wheat in the crust.<\/p>\n\n\n\n\n\n\n\n

20. Dragon Fruit<\/strong><\/h2>\n\n\n\n
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This exotic fruit sort of looks like a dragon before being sliced open. The flesh usually comes in three colors: white, dark purple, and light pink. Although all three varieties are good for you, the most beneficial is dark purple dragon fruit since it contains more carotene and vitamins B and C. Slice up some dragon fruit and enjoy the moist, slightly sweet taste on a salad.<\/p>\n\n\n\n\n\n\n\n

21. Brown Rice<\/strong><\/h2>\n\n\n\n
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If you haven\u2019t made the change from white to brown rice, now\u2019s the time. Brown rice is naturally gluten-free and offers a wider range of nutrients, including manganese and vitamin B6. These nutrients together can strengthen your heart, clear plaque from arteries, and quite possibly regulate weight and blood sugar.<\/p>\n\n\n\n\n\n\n\n

22. Greek Yogurt<\/strong><\/h2>\n\n\n\n
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Lactose intolerance can be the worst enemy of people around us. However, if you can still stomach a bit of dairy, then you should grab a tub of full-fat Greek yogurt. Rich, silky Greek yogurt contains probiotics that help feed the beneficial microbes living in our digestive tract. Plus, you get the benefits of vitamin D and calcium (for bones) as well as vitamins B2 and B6 for a stronger heart.<\/p>\n\n\n\n\n\n\n\n

23. Apple Cider Vinegar<\/strong><\/h2>\n\n\n\n
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Apple cider vinegar is the embodiment of something that\u2019s good for that tastes absolutely horrible. You\u2019ll need to hold your nose closed to down tablespoon of this immune-boosting fluid. Or\u2014this is just a suggestion\u2014you can take ACV gummies and skip much of the foul taste and smell. Make sure the gummies aren\u2019t packed with sugar.<\/p>\n\n\n\n\n\n\n\n

24. Olive Oil<\/strong><\/h2>\n\n\n\n
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Even though we mentioned olives earlier, you need to know about the health benefits of olive oil. Olive oil full to the brim with monounsaturated fats, a healthy type of fat that reduces bad cholesterol levels to prevent clots and reduce blood sugar levels. If you need to saut\u00e9 a vegetable or piece of skinless chicken, this should be your go-to fat.<\/p>\n\n\n\n\n\n\n\n

25. Bananas<\/strong><\/h2>\n\n\n\n
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Bananas are packed with potassium, protein, and fiber. Together, these three nutrients will help your muscles respond better during physical activity and increase gains with every rep. However, if you\u2019re not pumping iron (older folks shouldn\u2019t, by the way), a banana or two will keep your tummies toned and hearts beating strong.<\/p>\n\n\n\n\n\n\n\n

26. Walnuts<\/strong><\/h2>\n\n\n\n
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Walnuts aren\u2019t just a Christmas-y snack food item, though they definitely complement the winter season best. They\u2019re popular during the colder seasons for their protein and fat content to help keep you warm. Also, they help boost your heart and reduce cholesterol levels. Instead of grabbing your go-to salty snack, grad a handful of lightly salted walnuts or mixed nuts with almonds and cashews.<\/p>\n\n\n\n\n\n\n\n

27. Strawberries<\/strong><\/h2>\n\n\n\n
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If you don\u2019t love strawberries, then there\u2019s something wrong with you. This odorless fruit is chock-full of vitamin C and folate with very few calories per serving. Together, these nutrients can help unclog arteries and enhance blood pressure levels. A handful of strawberries in the morning is a great way to get in shape.<\/p>\n\n\n\n\n\n\n\n

28. Sweet Potatoes<\/strong><\/h2>\n\n\n\n
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Sweet potatoes are on the must-have list for seniors for multiple reasons. First, they\u2019re delicious. Second, they\u2019re super-versatile (oven-fried, baked, mashed). Also, they contain large amounts of potassium per serving; a vital mineral that helps with fluid retention and decreased blood pressure. While making sweet potato mash, be sure to take it easy on the butter.<\/p>\n\n\n\n\n\n\n\n

29. Quinoa<\/strong><\/h2>\n\n\n\n
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You\u2019ve probably heard of quinoa before. It\u2019s not some magical food that only hipsters and millennials love; quinoa is a natural grain that contains antioxidants and amino acids to keep cholesterol and blood sugar at more manageable levels. Cook quinoa as you would oatmeal, and don\u2019t forget an extra dash of cinnamon for flavor.<\/p>\n\n\n\n\n\n\n\n

30. Asparagus<\/strong><\/h2>\n\n\n\n
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Asparagus is loaded with vitamins A, C, and K, as well as fiber and folate. All of these nutrients together will help improve digestion while also flushing toxins in your arteries. Asparagus is extra-delicious when lightly sauteed in olive oil with a sprinkling of salt and lemon juice. This simple-to-make recipe will keep you coming back for more and more asparagus stalks.<\/p>\n","protected":false},"excerpt":{"rendered":"

Heart disease is one of the country\u2019s greatest killers, but a few changes to our diet can reduce the risk by quite a lot. By staying away from artery-clogging foods, you won\u2019t just live longer, but can spend more time with loved ones with less fatigue and better memory retention. Below, you\u2019ll find 30 food […]<\/p>\n","protected":false},"author":6,"featured_media":48762,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[102,100,103,106],"tags":[143,142,144],"_links":{"self":[{"href":"https:\/\/theseniormag.com\/wp-json\/wp\/v2\/posts\/48279"}],"collection":[{"href":"https:\/\/theseniormag.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/theseniormag.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/theseniormag.com\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/theseniormag.com\/wp-json\/wp\/v2\/comments?post=48279"}],"version-history":[{"count":1,"href":"https:\/\/theseniormag.com\/wp-json\/wp\/v2\/posts\/48279\/revisions"}],"predecessor-version":[{"id":58283,"href":"https:\/\/theseniormag.com\/wp-json\/wp\/v2\/posts\/48279\/revisions\/58283"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/theseniormag.com\/wp-json\/wp\/v2\/media\/48762"}],"wp:attachment":[{"href":"https:\/\/theseniormag.com\/wp-json\/wp\/v2\/media?parent=48279"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/theseniormag.com\/wp-json\/wp\/v2\/categories?post=48279"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/theseniormag.com\/wp-json\/wp\/v2\/tags?post=48279"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}