Show Some Love to Your Heart and to your Bikini

It’s National Nutrition Month making it a great time to make some changes in your diet to get geared up for summer and swim suit season. Anyone else feel like this?

2014-02-19 13.59.47

To get ready for that Itsy Bitsy Teeny Weeny Yellow Polka Dot Bikini add these foods to your diet. Not only will your bikini thank you but your heart will as well!

    Salmon is packed with Omega-3 fatty acids which help raise good cholesterol (HDL), lower bad cholesterol (LDL) and lower triglycerides.  Omega 3 fatty acids found in salmon also can help prevent blood clots. If you are not a fan of salmon, try mackerel, herring, sardines or tuna.  Aim for 2 servings of fish a week.

Oatmeal is filled with whole grains meaning lots of fiber. A half cup of oatmeal contains 5 grams of fiber to help your cholesterol, keep you full and the weight off. When shopping for high fiber, check the ingredient list for the whole grains. If it doesn’t say whole, you aren’t getting the full benefit of the grain.

Avocados not only add color to your plate but they are packed with monounsaturated fats which raise your good cholesterol and lower your bad cholesterol. This green super food also contains vitamin E which decreases formation of cholesterol, phytosterols which reduce cholesterol absorption and dietary fiber which keeps you nice and full.

     Berries are delicious, nutritious and good for your heart. Blueberries can help widen arteries of the heart; blackberries, raspberries, and strawberries have polyphenols and antioxidants which help decrease heart disease risk. Acai berries are the super fruit that are packed with heart disease fighting antioxidants vitamin C, vitamin E, and polyphenols. Finally, cranberries help to increase your HDL.

     Flaxseed gives you the one-two punch of fiber and omega-3s.  Add this to your oatmeal, cereal, soups, and side dishes. One tablespoon contains 1.8 grams of omega 3 fatty acids as well as 2g of fiber.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s