Your One Stop Shop To Better Health

4101 Mexico Rd Ste K

Saint Peters, MO 63376-6414

Monday - Saturday: 10:00am - 6:00pm

Sunday: Closed

Nutrition Stop

Heart-Healthy Foods and Tips

Ten Heart-Healthy Foods

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  • Apples:  packed with pectin, a soluble fiber that reduces cholesterol.

  • Beans:  good source of folic acid which boosts heart health by reducing homocysteine

  • Berries:  loaded with vitamin C, pectin, and catechins, flavonoids that also help you reduce body fat.

  • Broccoli:  a nutritional all-star that features vitamin C and carotenoids, which protect arteries.

  • Garlic:  contains flavonoids thought to lower cholesterol while its other natural substances may help heart health by stopping blood clots.

  • Grapes:  resveratrol, an antioxidant found in grapes, red wine and grape seed extract, may lower your risk of heart disease and cancer.

  • Nuts:  a great source of monounsaturated oils.  Almonds, Brazil nuts, peanuts and walnuts  are especially beneficial; limit portions if you're trying to lose weight.

  • Oatmeal:  supplies plenty of a cholesterol-lowering fiber called beta-glucan.

  • Salmon:  contains omega-3 fatty acids which may lower heart disease risk.

  • Soy:  isoflavones in soy protein can reduce cholesterol.

 

Hearty Food Preparation Tips

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  • Steam vegetables or microwave them instead of frying.  Use olive or canola oil to enhance carotenoid absorption.

  • Never deep fry.  Sauté in olive or canola oil.

  • Trim skin and excess fat from chicken and other meats.

  • Stick to skim milk and nonfat dairy products.  Use soy cheese when possible.

  • Eat whole grain pasta and baked goods for more fiber and to get the nutrients removed from white flour.

  • Avoid cream when thickening soups.  Instead, puree some of the broth and vegetables for extra thickness.

  • Substitute nonfat yogurt for sour cream in dips, dressings, and spreads.  Instead of butter or regular sour cream on potatoes, use nonfat sour cream or salsa.

  • Use lemon juice, herbs and spices in cooking to add flavor.