Summertime and the Living is Tasty….

May 24th, 2013

It’s almost Memorial Day which, to many, marks the beginning of summer!  And who doesn’t love summer?  For most people, it means lots more outdoor activities.  So along with neighborhood walks, lazy evenings, and fireflies, let’s salute the backyard bbq.   Soon, many hearth healthy fruits and vegetables will be available in gardens and farmers’ markets across the US.  Pair that with fish high in omega-3 fatty acids and you have an easy way to incorporate heart healthy foods into your diet.   So, pour yourself a glass of wine, put some salmon on the grill, and slice some fresh tomatoes for your next summer dinner. Your heart and your taste buds will thank you.

The top 25 heart-healthy foods and their main health ingredients (as provided by WebMD) are:

1. Salmon:  Omega-3 fatty acids.
2. Ground Flaxseed:  Omega-3 fatty acids; fiber, phytoestrogens.
3. Oatmeal:  Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.
4. Black or Kidney Beans: B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.
5. Almonds:  Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
6. Walnuts:  Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
7. Red wine:  Catechins and reservatrol (flavonoids).
8. Tuna:  Omega-3 fatty acids; folate; niacin.
9. Tofu:  Niacin; folate; calcium; magnesium; potassium.
10. Brown rice:  B-complex vitamins; fiber; niacin; magnesium, fiber.
11. Soy milk:  Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.
12. Blueberries:  Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.
13. Carrots:  Alpha-carotene (a carotenoid); fiber.
14. Spinach:  Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.
15. Broccoli:  Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.
16. Sweet potato:  Beta-carotene (a carotenoid); vitamins A, C, E; fiber.
17. Red bell peppers:  Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.
18. Asparagus:  Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.
19. Oranges:  Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.
20. Tomatoes:  Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.
21. Acorn squash:  Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.
22. Cantaloupe:  Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.
23. Papaya:  Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.
24. Dark chocolate:  Reservatrol and cocoa phenols (flavonoids).
25. Tea:  Catechins and flavonols (flavonoids).