Summer is a good time to renew your resolution to eat more food healthy. Combined in healthy menus, food during the summer can help give more than one season of heart health.
dietitians Julia Zumpano, RD, LD and Kate Patton, med, RD, CSSD, LD , both of the Section of Preventive Cardiology and Rehabilitation Clinic Cleveland, put together a list of their five favorite heart-healthy food, including tips on how to enjoy their summer.
A mashed avocado provides a healthy alternative to mayonnaise or butter alternative. A portion of 1/4-cup mashed avocado provides 6 grams of healthy fats monounsaturated fat and 90 calories heart.
serving tips : Using mashed avocado as a dip or spread on sandwiches, wraps slip slices or burritos, or add to salads pieces. To prevent browning, add some lemon juice.
Enjoy tomato harvest kaleidoscopic summer. There are many varieties and nuances tomatoes in season in the Midwest from July to October. Most tomatoes are a good source of Lycopene , an antioxidant that helps protect cells from damage and can also help lower bad cholesterol).
wild salmon is a healthy heart that is perfect for grilling summer option. Eat 4 ounces of wild salmon twice a week provides adequate intake of omega-3 essential fatty acids . The omega-3 fatty acids may help reduce the risk of sudden cardiac death, reduce the formation of blood clots, inhibits the growth of plaque in the artery walls and lower triglycerides.
Cooking Tips : Try grilling salmon for that summer setting. Lightly grease or spray the grill and keep the skin of the salmon fillets to prevent sticking. Grill over medium heat.
These nutritional powerhouses can go far beyond salads. Choose red or green leaf lettuce, romaine lettuce, kale, collards, turnip greens, chard, spinach and red or green cabbage. Each selection is a dense and full of fiber, vitamins, minerals and antioxidants amount. An added plus: They are low in calories. A cup of raw spinach has only 7 calories. One cup of raw, shredded red cabbage has 22 calories.
serving tips : Eat your greens raw or cooked, or add to pasta or cold bean salads. They also blend well in smoothies. For a free carbohydrate snack, use a large sheet as a wrap instead of bread.
seasonal, fresh local fruit gives the richest nutrient blow your investment. Farmers’ markets selling local seasonal fruits – melons, strawberries, peaches, pears, plums, cherries – at the peak of flavor and nutrients. Diets rich in fruits can help lower blood pressure and water on fresh fruits to stay hydrated on hot summer days.
Summer Bounty: Top 5 Heart Healthy Foods , article source: https://health.clevelandclinic.org/2016/06/summers-bounty-top-5-healthy-foods-for-your-heart/