What to put in your cart
1. "Fruits and vegetables are a necessity for the whole body. They contain vitamins and nutrients that help keep all of our organs healthy. The more vibrant the color of the fruit or vegetable, the more vitamins it will contain. New research suggests that pomegranate is very beneficial to heart health because their seeds lower cholesterol."
2. "Garlic may hurt your breath, but it helps your heart. It contains Allicin, which lowers your blood pressure and allows your blood to carry more oxygen to your organs."
3. "Omega-3's are great for your whole body but especially beneficial for your heart. They are most prevalent in cold water fish like salmon and are also a great source of DHA (docosahexaenoic acid, an omega-3 fatty acid)."
4. "Oatmeal and whole grains like quinoa and flax seeds are helpful to regulating blood pressure. Flax seeds are especially helpful because they contain heart healthy omega-3's."
5. "Olive oil and avocado contain healthy fats. Everyone needs some fat in moderation in their diet, so make sure that it's either monounsaturated or polyunsaturated fat that will not raise cholesterol."
What to avoid
1. "Try to avoid foods that are high in sodium. Large amounts of sodium are harmful and constrict blood vessels, causing high blood pressure. Many processed canned or boxed foods are salty culprits."
2. "Excess sugar is in so many foods nowadays and helps to spread the obesity epidemic. High-fructose corn syrup is in everything from cereal to granola bars. Rather than substitute with artificial sugar, try to get sugar from natural sources like fruit."
3. "Saturated fats are often found in red meat, and it should be eaten in moderation. Bison meat is a great substitution for red meat and is extremely lean."
4. "Avoid trans fats and partially hydrogenated oils. Many foods that are labeled 'low fat' are laden with trans fats. Always read food labels."
5. "Overeating in general is one of the biggest causes of heart disease in the United States. It is so important that people be aware of what they are eating and the effect it has on the body. Pre-packaged foods and fast foods often carry copious calorie loads that their consumers are not aware of. After all, you are what you eat."
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