The 50 Best Foods for Your Heart

Group of fresh organically grown fresh romaine lettuceTrong Nguyen/Shutterstock

Leafy greens

Spinach, kale, dandelion greens, turnip tops and Swiss chard—they’re all amazing foods that provide iron plus lots of vitamin C, vitamin A and magnesium, both of which are excellent at helping you maintain calm. Sauté one or more type of greens with lemon or orange juice and garlic, or purée with a little low-sodium chicken or veggie broth and white beans for a satisfying soup. Check out these foods to avoid if you’re looking out for your heart health.

Lean beefND700/Shutterstock

Lean beef

Surprised this is on the list after hearing admonitions from experts about avoiding the red stuff? Don’t be. Beef is a substantial stress buster. It’s loaded with zinc, iron and B vitamins (not to mention protein), all known for keeping us calm and happy. It is also satiating, meaning you feel fuller longer (hunger pangs can cause irritability and anxiety). Avoid fatty cuts, and stick to lean cuts like flank and skirt steak, and 95 percent lean ground beef. Or, look for cuts marked “round” or “loin,” such as top sirloin, bottom round (great for pot roast), and tenderloin—they are the kindest cuts in terms of fat content. And limit your intake to 4 to 6 ounces when you do enjoy it.

Raw salmon fillets pepper salt dill lemon and rosemary on wooden tableMarian Weyo/Shutterstock

Salmon

Like many kinds of fish, salmon is loaded with B vitamins, particularly the renowned stress fighters B6 and B12. In fact, B12 is one of the most important vitamins in terms of serotonin production; a vitamin B12 deficiency can even lead to depression. Omega-3 fatty acids are also prevalent in salmon; Alaskan wild is the best; farm-raised is the least desirable. These healthy salmon recipes are great options for dinner tonight.


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Post Author: MNS Master

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