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Recipes & Nutrition,

Denver Cardiologists Rank Top Five Heart Healthy Foods

Fact: One hundred percent of all deaths are caused by a lack of blood flow to the brain. For people in Colorado, any Denver cardiologist knows that many of these cases are related to an ailing heart. A healthy heart is vital to a long and prosperous life. Avoiding foods that cause plaque in your arteries is common advice, but what about the foods that remove or restrict plaque? The Denver cardiologists at South Denver Cardiology have taken it upon themselves to compile a list of five foods that will be sure to give your heart the boost it needs.
1- Salmon
The fish with that “l” you don’t pronounce, salmon is not only low in fat, its chalk full of omega-3 fatty acids. Omega-3 fatty acids are known to reduce inflammation, restrict clotting, and lowering bad cholesterol. The best part is, one serving of salmon has more than enough of this powerful nutrient to make an impact.
2- Flaxseed
One of the most versatile seeds, it can literally be mixed into any meal. While its taste is nothing to rave about, the nutritional punch it packs is. High traces of omega 3’s, fiber, magnesium, and antioxidants, just 1-2 tablespoons of flaxseed will have your heart ready for a marathon.
3- Kidney or black beans
The next time you’re ordering a burrito, you might want to think twice before you ask to hold off on the beans. Beans contain several forms of essential B-vitamins, niacin, folate, magnesium, fiber, and omega 3’s. These nutrients are all important for fighting sticky cholesterol and strengthening you heart’s ability to pump blood.
4- Walnuts
Often admonished as one of the blandest foods on Earth, walnuts should be given more credit. A great source of vitamin E, magnesium, omega-3’s, fiber, and mono- and polyunsaturated fats that reduce bad cholesterol and raise good cholesterol, a healthy stream of walnuts in the diet can be integral to fighting cardiovascular diseases. Just be wary not to overdo it, nuts in general are high in their caloric content.
5- Red wine
Alcohol, you say? We must be mad! Well there is something to be said about the rare nutrients found in most red wines. The fermenting process of red wine creates catechins and reservatrol. Alien names yes, but great HDL “good” cholesterol boosters. Like walnuts, just don’t overdo it. Too much alcohol can have detrimental effects on your heart’s health. Limit yourself to no more than one or two glasses.
How to use this information
The next time you plan your meal, try to incorporate some of these hearty foods into your meal. If you want to be really ambitious, attempt to find a recipe that calls for all five, and really spoil your heart. Want to see how your better diet has affected your heart? Get an appointment at South Denver Cardiology today, and you’ll be pleasantly surprised by how soon the changes can occur when you watch your diet.
Which of these foods do you eat often?

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