Source: Doctors Express Urgent Care
At this point, the science is clear; eating well and getting regular exercise is the best foundation for a healthy life. Aside from helping you maintain a healthy body weight, making good food choices has a positive ripple effect.
Nutrient-dense foods can help prevent and repair damage to cells, which is essential to maintaining a healthy heart.They can also reduce the risk of cardiovascular disease and stroke, improve brain health and lower cholesterol, not to mention boost your immune system.To help you navigate making healthy choices, here’s a list of some heart healthy foods to incorporate into your diet.
1. Fish: Consider salmon, tilapia, tuna and trout to be your new best friends.Try a low sodium marinade rub and then grill or bake these tasty options.
2. Beans and legumes: The fiber in beans and legumes can help reduce the risk of heart attack by lowering unhealthy cholesterol levels.
3. Vegetables: Vitamin-packed and high in fiber, consider this your green light to start exploring recipes that include asparagus, Brussels sprouts, broccoli, leafy greens (spinach and kale), bell peppers and more.
4. Fruit: While fruits can be higher in sugar, they should play a big role in your everyday diet, as well.Avocado, papaya and all kinds of berries (blue, black, raspberries, etc.) are on the menu.
5. Nuts: Walnuts and almonds are the most nutrient-packed options, with vitamin E and omega 3 fatty acids that lower cholesterol. Remember, this isn’t an“all you can eat buffet” list, so moderation is still key.
6. Whole grains: We’re talking oatmeal and oat bran, not “multigrain” chips and processed snacks. Labels can be misleading, so look for foods high in fiber, low in sodium and fat, and don’t forget to keep an eye on serving size.
7. Dairy: Organic low-fat milk, and the non-dairy option that is just as healthy — almond milk — are an important way to get your daily serving of potassium, calcium, protein and other key vitamins, while also lowering cholesterol. Note: make sure your almond milk has no additives, and your dairy milk has fewer than 130 calories per serving.
Remember, before starting any new health program, make sure to check with your doctor or come by your local urgent care for a physical.
Doctors Express Urgent Care in South Plainfield (and six other NJ locations) is open seven days a week. Walk-ins are welcome, most insurance plans are accepted, and they offer comprehensive in-house services including digital xrays and lab testing. 907 Oak Tree Ave., Oak Park Commons (near the Super A&P), or call 908-222-3500.