P er Serving
Apple Pie
a la Mode
Yogurt
Bite, nibble, and snack
in so many ways.
C W e ig h tW a tc h e rs
b e t t e r HEALTH
>
heart-friendly foods
Your best weapons in the fight against heart disease can
be p rettytasty. Load up on these nutrient-packed foods.
G R A P E J U IC E
Grap> j>ice, like wine, has
antioxidan t compounds
that reducx LDL (bad)
cholestero l and the
chance of blood clots.
Flavonoids in grape juice
also helpinc rease HDL
(goocTaclfo1
>el^^i"ol and
loweiblood pressure.
If you optfor win e,
keepittoaesuto ne
glass atay.
G R A S S -F E D B E E F
Limiting red meat is wise, but
when you do eat it, aim for
grass-fed beef. It has a higher
concentration of conjugated
linoleic acid (CLA) than
grain-fed beef, which can
reduce your risk of cardiovas-
cular disease. A 31/ 2 -ounce
serving of grass-fed beef has
more than double the amount
of CLA found in grain-fed beef.
B E R R IE S
Antioxidants in
berries—
especially blueberries—
show promise in many
areas of heart health.
A berry-rich diet may
regulate blood pressure
and boost good
cholesterol.
S A L M O N
The omega-3 fatty
acids in salmon may
decrease triglyceride
levels and slightly lower
blood pressure. Eat
3 ounces twice a week.
S P IN A C H
A 1%-cup serving of fresh
spinach or other dark green,
leafy veggies packs more
heart-protecting benefits than
just about any other food.
The Cleveland Clinic, whose heart program has been
ranked No. 1 for 15 years in a row by
U.S. News and World
Report,
has selected its top 40 heart-protecting foods:
hearthealthyonline.com/top-40.
For heart-friendly recipes in this issue, see "Heartwise in
the Kitchen,"
page 156.
188
FEBRUARY 2010
BETTER HOMES AND GARDENS
S to p D ieting. S t a r t Living.
The
Chefs BwstrAward
for Best Taste is awarded to the brand
rated highest overall among leading brands in the Lite Mozzarella
String Cheese category by independent professional chefs.
A L M O N D S
These omega-3-
rich nuts lower
cholesterol.
Munch 23
almonds
( il / oz.) daily.
S O Y B E A N S
One cup of these beans,
also called edamame,
has a whopping
16 grams of protein and
8 grams of fiber—% of
the daily fiber
recommended by the
American Heart
Association.
C A N O L A O IL
Use canola oil to reduce
saturated fat in your diet and
increase omega-3 fatty acids.
O A T M E A L
The fiber in oatmeal
helps pull bad
cholesterol out of your
system. Consume
oatmeal with at least 5
grams of fiber per
serving at least three
times a week.
