With heart disease coming in as the Number 1 cause of death in the U.S., heart health has become a hot topic in the medical and wellness community. Luckily, there are numerous steps you can take to improve your health and lower your risk for heart disease, including exercise, quitting smoking and eating healthier.
When it comes to that last one, MyFitnessPal offers plenty of recipes that not only benefit your heart but also can help you keep your weight in check — which happens to be another way to decrease your risk of heart disease.
These three recipes are full of heart-healthy benefits and, as a plus, they taste delicious, so do your heart a favor and add them to the menu.
BREAKFAST
Oats are a super affordable and accessible whole grain. They are loaded with fiber, antioxidants, phytoestrogens and phytosterols that are all protective against heart disease. Blueberries are also rich in fiber and power-packed with antioxidants — particularly anthocyanins, which not only lower blood pressure but also make blood vessels more elastic.
LUNCH
This recipe uses avocado in place of traditional mayonnaise, taking advantage of the heart-healthy monounsaturated fat in avocados, which helps lower bad (LDL) cholesterol.
Tuna is a top source of heart-healthy omega-3 polyunsaturated fatty acids, which help fight inflammation (a contributor to heart disease) and lower blood pressure and triglyceride levels in the blood. Furthermore, studies show that consuming two or more servings of fish per week lowers chances of developing heart disease by 30% over the long term.
Don’t fear the eggs in this healthy, filling lunch — recent research shows that moderate egg consumption does not increase heart disease risk in healthy individuals. To top it off, the whole-grain tortilla provides fiber and phytosterols that help protect against heart disease as well.
DINNER
BALSAMIC GLAZED SALMON AND KALE SALAD
Salmon is a another top source of omega-3 fatty acids (even more so than tuna), which lower triglyceride levels in the blood (which may contribute to clotting), as well as blood pressure. Use olive oil to cook the salmon, which is packed with cholesterol-lowering monounsaturated fats.
Kale, as well as other dark, leafy greens, contain fiber and heart-healthy flavonoids. It is also packed with vitamin K, which helps blood clot properly.
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