Color Your Plate with a Variety of Veggies. Packed with vitamins, minerals, and antioxidants, brightly colored vegetables are important to include in each meal and snack. One serving of cooked vegetables equals one-half cup, while a serving of raw vegetables comes in at one cup. Best options? Asparagus Beets Cooked tomatoes Green, leafy vegetables like spinach and kale Onions Orange vegetables like carrots, winter squash, and yams Red peppers Focus on Fruits. Eat at least two cups each day. The following are especially artery-friendly fruits: Avocado Blueberries Cranberries Grapes Kiwi fruit Oranges Watermelon Choose Whole Grains. Foods made with whole grains contain more fiber and nutrients than those made with refined grains. Good choices include: Barley Brown rice Oats Quinoa Whole wheat breads and pastas Pick Lean Protein. Trade in that fatty ribeye for one of the following, and aim to include 3 to 4 ounces of healthy protein in every meal: Beans, lentils, and peas Bison Chicken breast Egg whites Fish, especially varieties rich in omega-3s like salmon Whey protein Opt for the Right Fats. The type of fat you eat can be just as important as the amount of fat you eat. Research suggests that monounsaturated fats from vegetables and omega-3 fatty acids from fish and flaxseed are the healthiest fats for your circulatory system. Choose foods containing monounsaturated fats whenever possible. Nuts, seeds, and avocado are excellent sources of this healthy type of fat. Use monounsaturated oils such as olive or peanut oil for cooking. Limit saturated fat. You should obtain less than seven percent of your daily calories from saturated fats. Avoid trans fats often found in baked goods and commercially fried food. This man-made fat can raise your cholesterol and increase your risk for developing vascular disease. Foods containing partially hydrogenated oil, hydrogenated oil, or shortening have trans fats in them. |
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