Cardiovascular Health and You: How to shop for your Heart!

by Shawna Hamilton B.A., BKin, H.D on August 12, 2010

First Time in the Grocery Cart

Hey favorite Dad of mine… I thought I might start this post with a bit of trivia…

Most men love their stats right? But I bet you didn’t know that just over 30% of all deaths in Canada are attributed to cardiovascular disease huh?

Ok, stop the depressing me Shawna!! (I know… I can hear you from here!) I have to tell you. I want to make sure that you have a solid grip on a great heart smart shopping list so that you can drive that cart around the supermarket with confidence and plan for heart pumping wellness for years to come!

In addition to the items presented here, there are a few very integral supplements that you should consider taking daily for even greater vitality and heart support. If you have any questions, post a comment here or just reach out for me directly and I’ll help guide you through the better choices! I’d love to hear from you!

In the meantime, be sure to feed your body all the goodness that your heart relies on.

A grocery list that is good for your Heart:

The following foods are selected because of their tremendous ability as well as being backed by sound research to keep cholesterol levels at bay, decrease blood pressure levels, minimize incidence of stroke, to reduce any hardening of the arteries and to improve overall heart function!

Happy Shopping!

GRAINS:

At least 50 % of your daily servings of grains should be whole grains. Healthy, soluble fiber is a MUST to eat every day!

  • Whole grain bread

  • Quinoa

  • Brown rice (Good for you, good for the environment!)

  • Unsweetened steel cut oats (never instant!)
    For an added heart boosting punch; combine your oats with ground flaxseeds and antioxidant-loaded berries!

FRUITS AND VEGETABLES:

Jammed packed with powerful antioxidants, fiber, minerals and vitamins! The darker, greener and “leafier” the better. Kale, spinach and swiss chard are great choices and are full of magnesium! As well, consider carrots, squash and sweet potatoes, for beta carotene and antioxidant power. And don’t forget red grapes, apples, strawberries, and bell peppers too!

MEATS AND ALTERNATIVES:

  • Rainbow trout, salmon

  • Pork tenderloin (much less fat than beef)

  • Lentils. Lentils are inexpensive and easily used for stews, salads and soups! If you buy them in a can, be sure to rinse twice with water first to let out the majority of the sodium!

FATS:

Extra Virgin Olive Oil (EVOO), it’s worth the price because the least pressed olives contain a greater level of antioxidants which are responsible for lessening cell damage in the body. Walnuts and flaxseeds respectively, are ideal for reducing cholesterol and deliver a bonanza of fibre!

DAIRY:

Low fat 0% yogurt and skim milk are full of important proteins and vitamin D

SNACKS:

Low fat popcorn and dark Chocolate (70% cocoa) did you know that compounds in dark chocolate have been linked to decreasing blood pressure and inflammation?

BEVERAGES:

100% Orange Juice and green or white Tea are great examples of antioxidant heaven!

SPICES AND HERBS:

  • Chili peppers

  • Curry powder/Turmeric

  • Oregano

Interested in learning more about your health at the present? Unsure which body systems need more attention than others? Post a comment here or Email Me. I am happy to offer you a free personalized health screening questionnaire that is not only accurate, but quick and easy. We can discuss the results together once completed.

Did I mention FREE?

Just for you, oh dads of mine!

Shawna

Stay well and let’s chant together shall we??? Train hard, eat smart, and be happy!

Oh, you know me so well!

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