Superfoods

Eat those SUPER foods!

For the past two weeks on Wellness Wednesday, I’ve focused on the importance of exercising regularly to keep our hearts healthy.

Today I’m sharing some important information about some foods that are heart healthy (and great for the rest of your body too!)

Super foods to add to your diet:

  • Dark leafy greens such as spinach, collard greens, broccoli, and kale–These power foods are loaded with iron, calcium, and vitamin C. The antioxidants* in these super foods help fight inflammation.
  • Beets (high in fiber, magnesium, and Vitamin C), tomatoes (contain lycopene–an antioxidant), and avocados (good source of healthy fat and reduce inflammation) and other brightly colored vegetables are healthy for us.
  • Brightly colored fruits such as blueberries, dark cherries, and purple grapes are full of vitamins and fiber. Many fruits provide potassium and folic acid. Fruits are naturally low in fat and do not have cholesterol. Another plus for fresh fruits is the amount of water in them which keeps us hydrated, while helping us feel satisfied (full) longer.
  • Salmon and other fish are good sources of omega-3 fatty acids (the healthy fat). The “good for us” omega-3 fat has been shown to reduce the risk of chronic disease and inflammatory conditions. These should be eaten grilled or broiled (not fried).
  • Nuts from trees, especially walnuts and almonds provide healthy fat and protein (be careful not to eat too many–nuts can be very high in calories, even though they are good for us!)
  • Whole grains, particularly whole or steel cut oats (not instant oatmeal) are great sources of vitamins, minerals, and fiber. Consumption of whole grains can reduce our risk of heart disease and cancer.

The above list is not complete–there are many healthy foods available for us to choose from. But, if we eat more of these foods (fresh fruits and veggies, fish, nuts, and whole grains) and less of the unhealthy ones (we’ll talk about unhealthy choices in an upcoming post), our bodies will thank us and we will feel better!

We should, as much as possible, eat these foods as close to their natural form as possible. I’m not advocating raw fish or uncooked bread, but fruits and vegetable eaten fresh are the healthiest. Buying our food in its natural state and preparing it with a limited use of oil, fat, sodium, and sugar is the healthiest way to prepare and consume our food. Frying food greatly increases the fat content.

Eating food that has not been refined or processed is much better for us. Processed foods (already prepared or preserved) contain additional amounts of sodium, chemicals, and preservatives. These additives can be dangerous for our body.

I hope you will consider adding more fresh, non-processed food to your daily routine. It’s more challenging when we are on the go, but if you can start with small changes such as taking healthy lunches or snacks to work or cooking at home instead of going out for fast food or pizza, you will begin to notice that you feel better and have more energy.

Regular exercise and healthy eating can help us live longer with a better quality of life.

Wishing you blessings on the journey, my friends.

*Antioxidants are reported to be helpful in maintaining good health and preventing chronic disease. I’ll have a later blog to delve more into antioxidants–what they are and what research claims (both positive and negative)