3. Best Fruit: Avocado
Why it’s heart healthy? Avocados contain “healthy” monounsaturated fat molecules along with phytosterols which are heart healthy nutrients. Monounsaturated fat molecules have been evidenced by AHA to lower down LDL in the blood.
How to choose? Avocados that are soft in texture and ripened are best to choose rather than over-ripe spongy avocados.
Where is it available? Use avocado mash in your sandwich spread instead of jams and butter. Have avocados in your salads otherwise.
4. Best Fish: Salmon
Why it’s heart healthy? Why do doctors recommend heart patients to have fish rich in omega-3 fatty acids at least twice every week? Salmon fish has Omega 3 fatty acids, which are basically unsaturated fatty acids. They lower triglycerides level as well as blood pressure level in a person. Atherosclerosis can be prevented as inflammations are curbed through the intake of omega-3 fatty acids. The risk of death from heart disease has been greatly reduced in patients who regularly had one to two servings of fish every week. Mackerel, Trout and Sardines are other varieties of fishes containing high amounts of omega-3 fatty acids.
How to choose? Wild Salmon contains a high level of omega-3s. Amount of fat should be lesser than 16g, trans fats should be lesser than 5 grams, cholesterol quantity should be 95 mg, sodium amount should be lesser than 480 mg and EPA should be more than 500 mg in a perfect heart-healthy fish that you may choose. Wild Alaska Red Salmon is a great and healthy choice that’s easily available.
Where is it available? Besides frozen varieties of fish and fresh fishes, canned Salmon fish is also available. Try to have about 3.5 oz of fish serving per week to see the difference.