Recipes

5 Heart-Healthy Foods

  • February 17, 2017
Here are 5 heart-healthy superfood groups you need to add into your diet YESTERDAY!

Everyone WANTS to eat healthy… but where to begin?! We may not have the perfect answer, but for now, here are 5 heart-healthy superfood groups you need to add into your diet — yesterday. 😉

Check out this infographic for a quick look or read more details below!

Everyone WANTS to eat healthy... but where to begin?! Here are 5 heart-healthy superfood groups you need to add into your diet -- yesterday. ;)

FISH

Fish is a great source of protein (and it’s not high in saturated fat like some fatty meats people usually turn to). Fish is also full omega-3 fatty acids– which benefits the heart whether you’re healthy or at high risk of cardiovascular disease.  While fish oil supplements are popular, the American Heart Association does not consider them a sufficient replacement for eating fish.

Fish Your Heart ❤’s

Herring

Mackerel

Salmon

Trout

Tuna

A ❤-Healthy Fish Recipe

Grilled Lime Butter Salmon  recipe from The Recipe Critic

NUTS

Talk about an easy food to incorporate into your diet! Eat a handful plain, toss ’em in a salad, add to the top of yogurt, or spread in butter form. Nuts are power-packed with so many good things! Your heart goes nuts for nuts because they’re full of protein, fiber, vitamins, minerals, and antioxidants.

Nuts Your Heart ❤’s

Almonds

Hazelnuts

Peanuts

Pecans

Walnuts*

*Heart.org says, “Walnuts are especially high in omega- 3 fatty acids, the same heart-healthy fat found in oily fish, but are a lot easier to stash in your pocket or purse.”

A ❤-Healthy, “Nutty” Recipe

Cranberry Walnut Chicken Salad recipe from Celebrating Sweets

GREEN VEGGIES

Low-fat and low-calorie; increased fiber, vitamins, and minerals… You already know that green vegetables are good for you. What you may not know is that it’s a lot easier to add veggies to your diet than you think!  Check out a few ways you can “sneak” veggies into your meals here. (And you’re in luck — The American Heart Association says “all produce counts” toward your recommended 4-5 servings per day. So canned, dried, fresh, and frozen are all options!)

Veggies Your Heart ❤’s

Kale

Spinach

Broccoli Rabe

Broccoli

Brussel Sprouts

and many, MANY more!

A ❤-Healthy Veggie Recipe

Beef and Brussel Sprouts Stir Fry recipe from Sugar Dish Me

FRUIT

Fruit is probably the easiest of these heart-healthy foods to get into your diet, right?  Well…  it needs to be the right kind of fruit. While canned veggies are usually good to go, many canned fruits are in heavy syrup — look for fruits canned in water or natural juice. Prefer to drink your fruit? Try a smoothie! Be wary of fruit juice, however — it may contain less “real fruit” than advertised. As always, everything in moderation — some fruits are jam-packed with lots of (natural) sugars that are great for your bod in small doses but not-so-great if taken overboard.

Fruits Your Heart ❤’s

Grapefruit (pink or red)

Limes

Oranges

Lemons

Apples

A Fruity ❤-Healthy Recipe

Grapefruit, Avocado, and Shrimp Salad recipe from The Kitchen Paper

BERRIES

Yeah, yeah, we already did fruit — but berries are healthy superfoods deserving of a whole separate category! If you’re going about this from a scientific perspective, berries are high in antioxidants and polyphenols. Translation = They help fight cancer and chronic diseases.  A recent study even suggests that more berries = less chance of heart attack. Sign us up! Sprinkle them in your yogurt, toss a handful in a smoothie, or eat handfuls as a snack. Read an awesome Q&A about berries and the benefits berries have in store for women specifically here.

Berries Your Heart ❤’s

Acai berries

Blackberries

Blueberries

Cranberries

Strawberries

A “Berry” ❤-Healthy Recipe

Triple Berry Spinach Smoothie recipe from Pretty Providence

What do you think? Are you ready to try some of these heart-healthy superfoods? Are there any you’d like to add to this list? Let us know!

Throughout the month of February, the Happiest Blog community is celebrating American Heart Month by focusing on making our hearts healthy and happy (both literally and figuratively). Find new heart-healthy recipes, workouts, and inspiration each week.

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