Discard the ‘beige diet’ and add these 10 healthy heart foods to your food basket dissertation

Hue got this!

The next time you stay in the grocery store, staying in the offer group, think about the rainbow.

Eating foods that are red, orange, yellow, green, purple and brown means filling your stomach with minerals, vitamins, fiber and relatively few calories. The opposite of the ubiquitous “beige diet” – white bread, white rice, white pasta, sugar, chips and processed snack foods.

A rainbow -inspired food carriage can support heart health by helping control cholesterol, blood pressure, blood sugar and weight key factors in reducing the risk of heart disease.

Whereas genetics, illness and age can affect cardiovascular health, food choices, medicines and physical activity are under your control. Try to include as many healthy heart items as possible in your weekly menu.

Here are our recommendations for 10 feet and healthy heart foods to add to your food list.

avocado

Avocados boast a powerful combination of healthy fats that can help reduce bad cholesterol and reduce the risk of heart disease. They are also high in fiber, potassium and vitamins E and C, they all support healthy blood pressure and heart function.

Spinach

Spinach is one of the densest nutrient foods. A single service provides 121% of your daily vitamin K value, which is an important factor for blood clotting. Spinach is also a fantastic source of non-heme iron or plant-based iron.

Not very versatile – you can add it to smoothie, a pasta sauce or just put a punch along the rest of your meal for a pop pop. Other leafy greens such as Kale, Switzerland Chard, Bok Choy and Broccoli offer similar benefits to heart health. Aim to fill half of your dish with vegetables.

Almond

Almonds are an excellent source of healthy fats, especially monosaturized fats, as well as fibers, protein and vitamin E. A healthy diet that includes almonds or nuts can improve the health of arteries, reduce inflammation with heart disease and lower the risk of high blood pressure pressure pressure.

It is better to eat in moderation and choose unsaturated and unsaturated, as added jump and sugar can cancel healthy heart benefits.

Brown rice

Complete grains like brown rice are healthier than processed grains. They contain more fiber, which helps you feel longer and keeps your digestive system function smoothly.

High fiber foods can help lower cholesterol, improve blood sugar and reduce inflammation, all support heart health. Brown also got richer in magnesium and vitamin B compared to white rice.

legume

Beans and other legumes are an excellent plant -based protein and a fantastic source of Soluble, which plays a crucial role in managing cholesterol levels.

Salmon

Salmon is an electric power plant of omega-3 fatty acids, a type of unsaturated fatty acid known for its inflammatory property and the ability to reduce triglyceride levels. We recommend trying to eat at least two Omega-3-rich fish services each week. Salmon is also filled with protein and a good source of vitamin D.

Strawberry

Berries are a frightening source of fiber and anthocyanins, a powerful type of antioxidant, which can help regulate blood regulation. Add them to the top of the Greek yogurt with a little fat or oatmeal for a healthy heart or snack for the heart. Whether they are strawberries, raspberries, blueberries or berries, berries deserve a place on your plate.

Chicken breast

The skin -free chicken breast is a lean source of protein that fits well into a healthy heart diet. Compared to the weakest cuts of meat, the chicken breast is lower in saturated fat, which is useful for maintaining healthy cholesterol levels and reducing the risk of heart disease. Pale chicken with vegetables, beans or fruits – we recommend frying the chicken rather than frying.

Chocolate cookie

Sweets and treats should not be completely out of the table – everything has to do with balance. While chocolate chocolate cookies tend to be rich in saturated fat, especially if they are made with butter and added sugars, you can still enjoy them in moderation. Thesis is to enjoy excessive treatments, as many can increase LDL cholesterol and blood sugar.

Humanism

Hummus can be a healthy choice for the heart as it is made of olive oil and chickpeas, which are rich in fiber, protein and healthy fats. Chickpeas fiber helps lower cholesterol and managing blood sugar, while fatty fats in olive oil can help lower LDL cholesterol and reduce the risk of heart disease. Other ingredients like garlic can provide anti-inflammatory benefits, further supporting heart health.

---

Sean P. Heffron, MD, is an assistant professor in the Department of Medicine, Cardiology Division Leon H. Charney, a preventive cardiologist and director of fitness and cardiovascular food at the Cardiovascular Distribution Center in NYU Langone. Heather Hodson Py, RDN, CDN, is a dietitian registered in the same center, who unites experts who are committed to helping people prevent and restore their risk of heart disease.