Dr. Joseph Keenan
Heart Healthy Calories
Recent research linking bean intake to lower risk of type 2 diabetes, many types of cardiovascular disease, and several types of cancer. Black Bean burgers are a good source of protein and fiber. Your body need protein for the maintenance, growth and repair of every tissue, organ and cell. One black bean burger has 10.79 g protein
Add black beans to salsa, soup and salads
1 calorie of spinach provides more nutrients than 1 calorie of any other food. The Physicians' Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least two-and-a-half servings of vegetables each day cut their risk of heart disease by about 25%, compared with those who didn't eat the vegetables. Each additional serving reduced risk by another 17%.
Add spinach to pasta, rice and even omelets to boost nutrition and get a green vegetable in at the same.
Food fortified with plant sterols
Plant sterols are good at lowering cholesterol. They are available in a array of foods most of us buy every week including bread, cheese, pasta, pasta sauce, milk, muffins, snack bars, and juices. Plant sterols are structurally similar to cholesterol molecules. They work to help block cholesterol absorption into the bloodstream and effectively help eliminate cholesterol from the body. This ends up lowering the amount of LDL (bad) cholesterol in the blood. These fortified products containing plant sterols carry an FDA-authorized heart-health claim, recognizing that they can be a beneficial addition to a healthy diet.
Guacamole and avocado
Avocados are a great source of monounsaturated fats, which can be useful for lowering cholesterol levels. Avocados are also great when made into guacamole. They allow for the absorption of other carotenoids -- especially beta-carotene and lycopene -- which are essential for heart health.
Substitute guacamole on sandwiches instead of using mayonnaise.
Add black beans to your guacamole.
Blueberries, raspberries, strawberries -- whatever berry you like best -- are full of anti-inflammatories, which reduce your risk of heart disease and cancer. Give yogurt a boost with fresh berries.
For more information:
October 7: Midday Fix - Heart Healthy Calories
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