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Heart-Healthy Foods to Try This American Heart Month

Fish, nuts, beans, fruits and vegetables on slate

February is American Heart Month, which is a great time to focus on your own heart health. 

One way to improve your health is to examine your diet and limit foods and beverages that are high in calories but low in nutrients, while incorporating nutrient-dense foods that benefit your heart. 

Below are a few heart-healthy foods we love this American Heart Month, and beyond.

Whole grains

  • Examples include oatmeal, quinoa, farro, whole wheat bread, brown rice.
  • Dietary fiber from whole grains can help reduce blood-cholesterol levels and may lower the risk of heart disease when eaten along with an overall healthy diet.
  • Foods that contain fiber are more filling, which may lead to lower calorie consumption.

Beans

  • Beans are a fat-free source of protein, and also are a source of fiber and iron.
  • Sprinkle black beans onto your salad or white beans into your soups for an extra nutritional boost.

Almonds

  • Almonds can make a great addition to a salad or can be eaten as a snack.
  • They provide protein, fiber and heart-healthy mono- and poly-unsaturated fats.
  • Watch your portion size. Twenty-three almonds are 160 calories and have 6 grams of protein

Fish

  • The American Heart Association recommends eating 3.5 ounces of cooked fish at least two times each week.
  • Fatty fish, including salmon, herring, sardines and albacore tuna, are high in omega-3 fatty acids. 
  • Omega 3 fatty acids may reduce the risk of heart disease by helping lower blood-cholesterol levels.

Check out this easy protein-packed, heart-healthy recipe for tuna stir fry from heart.org:

Tuna Stir Fry

Servings: 4

Active Time: 10 minutes

Total Time: 10 minutes

Ingredients

  • 2 cans or 2 pouches (2.6 oz) very low sodium albacore tuna
  • 1/2 medium onion (chopped)
  • 2 cloves fresh garlic (minced)
  • 2 tbsp low sodium soy sauce
  • Juice of 1 lemon
  • Cooking spray
  • 16 oz bag frozen stir-fry vegetables
  • Brown rice or cauliflower rice

Preparation

Spray a skillet with cooking spray and place over heat. Stir-fry the onion, garlic and vegetables for 5 minutes or until crisp-tender.

Add the remaining ingredients and stir-fry until everything is heated through (2 to 3 minutes)

Serve over a small portion of brown rice or cauliflower rice.

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