Weekly Clinical Service Dose: 5 Very Simple Healthy Heart Tips (something for everyone!)
#1 Power up your salsa with beans
When paired with low-fat chips or fresh veggies, salsa offers a delicious and antioxidant-rich snack. Consider mixing in a can of black beans for an added boost of heart-healthy fiber. According to the Mayo Clinic, a diet rich in soluble fiber can help lower your level of low-density lipoprotein, or “bad cholesterol.” Other rich sources of soluble fiber include oats, barley, apples, pears, and avocados.
#2 Laugh out loud
Don’t just LOL in emails or Facebook posts. Laugh out loud in your daily life. Whether you like watching funny movies or cracking jokes with your friends, laughter is good for your heart. According to the American Heart Association, research suggests laughing can lower stress hormones, decrease inflammation in your arteries, and raise your levels of high-density lipoprotein, also known as “good cholesterol.
#3 Go fish
Eating a diet rich in omega-3 fatty acids can help ward off heart disease. Many fish, such as salmon and tuna are rich sources of omega-3 fatty acids. Try to eat fish at least twice a week, suggests the American Heart Association.
#4 Kick your housework up a notch
Vacuuming or mopping the floors may not be as stimulating as a Zumba class. However, these activities and other household chores do get your heart moving. This can give your heart a little workout, while burning calories too. Put your favorite music on and add some zest to your step while you complete your weekly chores.
#5 Make time for breakfast
The first meal of the day is the most important one. Eating a nutritious breakfast every day can help you maintain a heart-healthy diet and weight. To build a heart-healthy meal, reach for:
- whole grains, such as oatmeal, whole-grain cereals, or whole-wheat toast
- lean protein sources, such as turkey bacon or a small serving of nuts or peanut butter
- low-fat dairy products, such as low-fat milk, yogurt, or cheese
- fruits and vegetables
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