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Eat Your Reds For a Healthy Heart

By Donna Stark

It's time to talk about your heart, and by that, I don't mean your feelings or emotions. Instead, let's talk about the health of your heart. This month is a perfect time to bring the subject up because February is American Heart Month. And although it should come as no surprise that hearts and the color red are everywhere, it may surprise you how easy it is to incorporate the two into a healthy diet. Want optimal cardiovascular health? Then add some red to your meals! 

Heart-Healthy Foods

Heart disease is a major problem in our country, but fortunately, there are simple ways to combat it and one of the simplest is to modify your diet. Incorporating a wide variety of fruits, vegetables, whole grains, and healthy fats into your meals can significantly alter the health of your heart, but if you really want to raise the bar on heart health, then think about adding these red powerhouses to your weekly menu.

  • Red onion - Red onions can help to lower blood pressure, cholesterol, and heart attack risk. They can be eaten raw or cooked, but if you want to get the most nutrition out of them, choose raw.
  • Red bell peppers - Red bell peppers are packed with certain antioxidants that green peppers aren't, so choose them first! They also contain heart-healthy fiber, which can help lower cholesterol.
  • Beets - Packed with antioxidants and nitrates that can reduce inflammation and help widen blood vessels. They also fight against the damage that "bad" cholesterol has on the body's arteries.
  • Chile peppers - For those who like it extra spicy, grab some chile peppers! Varieties such as cayenne, jalapeno, and habanero can help protect your heart from high cholesterol, high blood pressure, and heart disease. Beware, something like a habanero could make you cry and sweat.
  • Tomatoes - Tomatoes are full of antioxidants, which are used to repair and protect against free-radical damage. They also contain potassium, which can help lower your blood pressure and is important for a steady heart rhythm.
  • Berries - Adding an assortment of berries to your diet will help to lower cholesterol, prevent cellular damage, reduce inflammation, and decrease your risk of heart disease. Choose a wide variety too! All berries are superfoods, but there isn't just one "superberry" that does it all.
  • Salmon - OK, it's more "reddish" than red, but that doesn't mean it shouldn't be on the list. Salmon is a great source of lean protein, but an even greater source of the inflammation-fighting omega-3 fatty acids!
  • Red quinoa - Quinoa is a whole grain that is packed with twice as much fiber as other grains. This substantially lowers cholesterol levels and the risk of heart disease.

Eat Your Reds

Obviously, the month of February is known for the color red, but don't limit these amazing heart-healthy foods to only those 28 days. Enjoy them throughout the entire year and improve the health of your heart in the process!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Killeen, Tex.

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