Dr. Wildman's 5 must have foods to save your life
GOLDEN VALLEY, Minn.--While Minneapolis is rated in the top 10 of America's most active cities, leading a healthy lifestyle includes making smart food choices. Simple food choices go a long way when it comes to your heart's health. Focusing on fresh foods full of heart-healthy fats and antioxidants can decrease your risk of developing heart disease and cut your chances of a heart attack.
Dr. Rob Wildman, author of several books on nutrition, stopped by Kare 11 News @ 4 to share the top 5 foods that will help keep your ticker in top shape.
1. OATS- SOLUBLE FIBER
What it does: Oats are rich in soluble fiber, which helps lower cholesterol levels as well as keep blood glucose in check. Oatmeal can be topped off with blueberries for additional fiber, antioxidants and vitamins. Try blending oatmeal into turkey meatballs or add to your next loaf of home-made bread.
2. BERRIES- ANTIOXIDANTS
What it does: Antioxidants, which are substances or nutrients in our food that help slow and prevent oxidative damage to our body, help strengthen and protect circulation. Berries have high levels of these antioxidants, which support healthy circulation as well as digestive organs and other tissues. Exotic "superfruits" such as Acai berry have high ORAC counts, reflecting higher levels of protective antioxidants, as they have to survive in a tough environment like the jungle.
Berries of all types are great sources of antioxidants. Add them to your yogurt or your cereal, like we did with the oatmeal.
3. SALMON- OMEGA FATS
What it does: Omega fats are great for circulation support by positively influencing the major influences of atherosclerosis (thickening of artery walls due to fatty material build-up). Found in both land and sea sources.
Salmon and Tuna are great grilled and leftovers can be chunked onto a green salad the next day. Flaxseed hides easily in all sorts of foods -- yogurt, morning cereal, homemade muffins or healthy oatmeal cookies. Nuts can be always be enjoyed by themselves or mixed with raisins and other small dried fruits, baked into healthy, homemade cookies.
4. RESVERATROL
What it does: Resveratrol is a naturally-occurring defensive chemical produced by plants to fight toxins. Most notably, it's highly concentrated in grape skins, which is why many people get their resveratrol in red wine. It contains polyphenolics that function as antioxidants and protect circulation.
Choose fruits with vibrant colors, like pomegranates, and more robust flavors for more nutrition. Moderate amounts of red wine have proven to contribute to heart health and longevity, because of the resveratrol.
5. CHOCOLATE- CACAO
What it does: Cacao is packed with powerful antioxidants and omega fatty acids, both great for heart health. Cacao contains polyphenolics (such as catechins and epicatechins) which help support good cardiovascular health by supporting healthy blood pressure, blood flow, and antioxidant activities.
Everybody loves chocolate-you just need to make sure you're getting the right kind. Opt for 100% pure dark chocolate, instead of milk chocolate (which has too much added fat and sugar).
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