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04/10/2023

Whip up muffins, quick breads, pancakes, cookies, and even chocolate cake with flaxseeds instead of eggs. To substitute for one large egg, stir 3 tablespoons of ground flaxseeds plus 1/8 teaspoon of baking powder in 3 tablespoons of water. You'll add fiber and avoid the cholesterol found in egg yolk. Both changes can help in keeping your cholesterol levels under control.

04/10/2023

Replace all or some fatty mayo with nonfat Greek yogurt in your tuna or chicken salad, says dietitian and chef Katie Cavuto Boyle. Or spread one tablespoon of this thick, tangy yogurt on a lean turkey sandwich piled high with veggies. You'll swap out fat calories -- and take in a little extra protein and calcium.

04/10/2023

Red wine is also rich in flavonoids. Some studies suggest a link between moderate alcohol consumption and a lower risk of dying from heart disease. Red wine may also help to slightly raise the levels of good cholesterol in the body.

04/10/2023

Sticking to a diet that's good for your heart doesn't mean you have to go cold turkey on your favorite foods. You can indulge in treats and snacks, as long as you do so sensibly and in moderation. The following treats have garnered interest for potentially beneficial effects on heart health:

04/10/2023

Lentils and dried beans are both types of pulses, meaning they're high in protein and fiber but low in fat. Just three tablespoons of pulses provide a sixth of your recommended daily protein intake, while a can of kidney beans contains the same amount of protein as a portion of beef mince minus the fat and salt (double-check that there's no added salt). Lentils and beans are rich in fiber and protein, so they leave you feeling fuller for longer and keep you away from unhealthy snacks.

03/10/2023

Walnuts provide a lot of the same health protection as almonds and other tree nuts. They contain plant omega-3 fatty acids, vitamin E, magnesium, folate, fiber, heart-favorable monosaturated and polyunsaturated fats, and phytosterols.

03/10/2023

Oatmeal is a tasty breakfast food, and another good source of those omega-3 fatty acids. And it is a fiber superstar, offering 4 grams in every one-cup serving. It also has nutrients like magnesium, potassium, and iron.

03/10/2023

Ground flaxseed also has omega-3's, along with both soluble and insoluble fiber. It has one of the highest available sources of lignans, which have both plant estrogen and antioxidant qualities.

03/10/2023

Salmon is high in omega-3 fatty acids, which can decrease your risk of abnormal heartbeats (arrhythmias), lower triglyceride levels, slow the growth of plaque in your arteries, and slightly lower blood pressure. The American Heart Association recommends two servings of omega-3 rich foods like salmon each week. A serving size is 3.5 ounces of cooked fish.

03/10/2023

Your heart is a finely tuned machine. To keep it running in top form, you need to give it heart-healthy fuel. And that means you should choose a healthy diet. Some foods offer great heart benefits, but how do you choose?

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