10 Healthy Foods for your heart

Heart health is very important, especially to those who are also clinically obese. A healthy heart makes all the difference when it comes to fighting obesity and maintaining health.

CNN recently published an article describing the Best Foods to for your heart. Thanks to nutritional facts and we will further explain why and how you should add these food items to your diet plan.

Oats & Barley 

If breakfast is the most important meal of the day, you may want to consider adding some oats to your meal. If you love oatmeal, this is perfect for you and your heart. According to Heart UK, oats and barley are fiber-rich, they contain a special fiber called beta-glucans. This fiber forms a barrier within the stomach and intestines that prevents cholesterol bile acids from being absorbed. Those with high cholesterol should eat about three grams of beta-glucans to help lower this count. This fiber can also be found in fruits, vegetables, beans, whole grains, and nuts. Next time you have a bowl of oatmeal try adding strawberries, plums, or apples to increase your fiber.

Once you are able to eat more solid foods, this is an important one to consider adding to your diet.

Salmon & Fatty Fish

Good Friday is right around the corner and you may not be too sure on what exactly to have. Luckily studies have shown fish oils, Omega 3, are important for heart maintenance. It helps lower blood pressure, prevents blood clots, and keeps blood vessels healthy and narrow. Consider cooking up these types of fishes this upcoming Good Friday:

Salmon

Albacore Tuna

Mackerel

Herring

Lake Trout

Sardines

Crustaceans

You don’t have to wait until Good Friday to add a serving or two to your weekly meal plans. For those who are on plant-based diets, not to worry there are other alternatives sources of omega 3 acids. According to Health Line, consider adding these plant-based foods to your diet:

Chia Seeds

Brussels Sprouts

Algal Oil

Hemp Seeds

Walnuts

Flaxseeds

Perilla Oil

Remember to consider how you cook and prepare these foods. Depending on the sauce or dressing you add, you may risk turning a healthy dish into an unhealthy one.

Dark Leafy Greens

Don’t pinch me this Saint Patrick’s Day! Here’s a food group that will go great with the green theme for this Irish inspired holiday. Leafy greens like salad, spinach, kale, Swiss chard, collard and mustard greens are rich vitamins A, C, E, and K. They also contain high amounts of antioxidants needed to detox the body. This low carb greens also contain potassium, magnesium, and calcium. These vitamins and nutrients have been shown to have positive effects on the heart. Consider adding these to your diet once you are able to eat more solid substances.

Nuts & Seeds

Well, this may be difficult to add to any bariatric diet. Often we are told to stay away from these foods. But have you ever had any of these in a “peanut butter” form? Organic, pureed forms of these nuts will not only be easier for digestion just tasty as well. According to the CNN articles, unsalted seeds and nuts are high in potassium, magnesium and other minerals are known to reduce blood pressure. Nuts to consider include:

Walnuts

Pecans

Almonds

Flaxseeds

Macadamia Nuts

Hazelnuts

Unfortunately, this food group contains high amounts of calories and sugar depending on the preparation of their “spread” form. If you do want to consider adding these nuts to your diet, try creating your own spread to control its ingredients and flavor. These nuts also have high amounts of protein, which would be a great additive to your protein shake.

Beets

If you love the color purple, then you will love this vegetable that can surely stain any surface. Studies have shown that beets contain betalain, an antioxidant that can prevent disease and infections. It can lower blood pressure and prevent diseases like cancer, arthritis, and heart failure. Try adding this to your solid food diet and see how well you feel after.

Avocado

Ever had “good” fat? Avocado is a naturally occurring fatty fruit that is also low in carbs and sugar. Studies have shown avocados can lower the blood pressure significantly. It contains vitamins C, E, K, and B-6. As well as magnesium, potassium, and omega 3 fatty acids. This food can be eaten during the pureed and soft food diet stage of recovery. Add it to any salad or meal and you’ll get a great dose of vitamins and nutrients that can lower your cholesterol.

Olive Oil

Keto and Mediterranean dieter, this is a shout out to you. This fatty substance is used often when preparing and cooking almost every food you can think of. Replace your butter with this and you may see an increase in health benefits. Olive Oil is said to contain monounsaturated fats as well as omega 6 and omega 3 fatty acids. These are powerful anti-inflammatory properties which can help lower risks of cancers, cardiovascular disease, and obesity. Skip the butter when cooking up food and add a tablespoon of Extra Virgin Olive Oil instead.

Legumes

Beans, beans, beans! This food group not only have enough protein to fill your bellies, but they also contain fibers that can lower cholesterol. But you have to be careful about how you cook or eat your beans. Pork & Beans and Baked Beans are not a healthy way to eat this food group due to high amounts of sugar and additives for flavor. Try buying your beans dry and cook it in a way that is tasty and healthier than the canned brands.

Low-Fat Diary

To those who have not yet converted to the Dairy or Lactose-Free diet, this one goes out to you. Dairy products contain calcium, potassium, and magnesium needed to control your blood pressure and maintain a healthy bone structure. Try adding a scoop of fat-free or low-fat yogurt to your bowl of fruits to help improve your heart health.

A Low Sodium Diet

Salt has been linked to high blood pressure, hypertension, and several other heart issues. The best way to prevent these issues is to lower your salt intake by cutting your relationship with high sodium foods. No fast food, no frozen dinners, no salty seasonings. According to the FDA, the recommended salt intake is no more than 2,300 milligrams of sodium a day, this equal out to one teaspoon of salt.

Consider these foods when creating your diet plan to help you not only lower your weight but improve your heart health. In order to create a healthier you, you need to make healthier lifestyle choices.

Here at Bariatric Lifestyle Diet, your health is our priority. We have meal programs, vitamins, and supplements that will meet any dietary needs to help you get to where you want to be.                                                             

Always talk to your doctor before making any changes to your diet, especially during your recovery period after weight loss surgery.

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