We all know the importance of eating a nutritious meal but we may not know which foods are the best choices to battle this deadly disease head on.

The key is stepping up your fiber intake and choosing unsaturated fats.  Eating unsaturated fats, like omega-3 fatty acids and olive oil, can help to reduce triglycerides.  And a diet rich in soluble fiber, which is often found in legumes and some fruits and vegetables, helps to decrease LDL cholesterol levels.

Superfoods to reduce risk of Heart Disease:

• Sardines are an awesome source of omega-3 fatty acids, along with calcium and niacin. You can prepare fresh ones on the grill, or canned sardines work great in salads or sandwiches. 

• Mackerel is another excellent source of omega-3s, and is full of selenium, which is an antioxidant mineral which may help protect the body from heart disease and cancer.  A great way to get omega-3s on the go is by grabbing a handful of walnuts for an afternoon snack. Add some to your green salad, or give chicken salad a nutrition boost by adding ground walnuts.

• Kidney beans are an affordable source of high fiber, have low fat, and have no cholesterol.  Add them to salads and chili and since there are lots of canned varieties tend to be higher in sodium, try to use the dried varieties whenever possible.

• Whole-grain barley is rich in soluble fiber and insoluble fiber, which is good for combating constipation. It’s also a good protein source and has a good supply of iron and minerals. Choose whole-grain barley cereals, or substitute whole-grain barley for rice and pasta side dishes once a week.

• Oatmeal is a great way to boost your fiber content early in the morning, and it also has a low glycemic index, which helps to provide lasting energy stave off hunger.  Choose rolled oats, and add some raisins, apples, and honey for flavor. Instant oatmeal is NOT a healthy option as it’s usually loaded with sugar. 

The path through trouble is always made a step at a time, a breath at a time, a day at a time.

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Always check with your doctor if you have a severe heart condition. The superfood options above are merely to help with living a nutritiously healthy life in addition to other measures advised by your Dr.

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