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What are superfoods?

The Skinny on Common Super Foods

  • Salmon is a fatty fish that’s low in saturated fat and high in omega-3 fatty acids, which can decrease the risk of abnormal heartbeats, reduce triglycerides (the chemical form of fats in most foods and in your body) and slow the growth of plaque in the arteries. The American Heart Association recommends eating at least two 3.5 ounce servings of fish a week.
           
  • Turkey is a leaner substitute for beef that can be grilled, roasted or ground.
           
  • Nuts, legumes and seeds are good sources of protein and polyunsaturated and monounsaturated fats when eaten in moderation. Choices include unsalted almonds, peanuts, pistachios and walnuts. The American Heart Association recommends getting four servings a week.
           
  • Berries like blueberries and strawberries have high levels of phytochemicals called flavonoids. One study showed that women who consumed more blueberries and strawberries had a lower risk of heart attack. The American Heart Association recommends nine servings of fruits and vegetables a day, about 4.5 cups.
           
  • Soy products like tofu, soy butter and soy nuts are high in polyunsaturated fat, fiber, vitamins and minerals but low in saturated fat. They could replace other high-fat proteins in the diet, although it’s unknown exactly how soy affects heart disease risk factors.
           
  • Pumpkin is low in calories, high in fiber and high in vitamin A.
           
  • Kale provides vitamins A and C, potassium and phytochemicals.
           
  • Low-fat or nonfat yogurt, which provides calcium, vitamin D and protein, can be a good substitute for sour cream in recipes.
           
  • Dark chocolate is high in flavonoids, but fat and calories too! Treat yourself in moderation to avoid weight gain.
           
  • Red wine in moderation may have some health benefits, but the American Heart Association doesn’t recommend drinking alcohol to get them.  High alcohol consumption can have negative effects on health, such as increased triglyceride levels, high blood pressure, and liver damage.

American Heart Association

 


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