"Superfood" has long been the buzzword on the tips of health-concious tongues everywhere. By now you know why you need to add heart-healthy superfoods to your regular diet in order to fight heart disease, cancer, cholesterol and simply to make sure your body is the best-running machine it can be.
Keeping a well-rounded diet of nutrient-rich foods with many varying qualities eliminates your need to worry about specific foods for specific ailments. "You'll sleep better, your skin and mood will improve, you'll have more energy and stay on track with your cardio fitness," says Allison Erickson, nutrition and cardio-coach with a Bachelor of Science in Kinesiology and Human Movement.
Erickson works off a long, heart-healthy grocery list and suggests mixing this list up, buying 10 or 15 of these items at a time and combining them in meals for even more benefits from their combined properties.? She also makes sure to buy as much of her produce fresh, local and/or organic.
Here's Erickson's heart-healthy grocery list:
Almonds
Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Walnuts
Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Red wine
Catechins and reservatrol (flavonoids).
Tuna
Omega-3 fatty acids; folate; niacin.
Tofu
Niacin; folate; calcium; magnesium; potassium.
Brown Rice
B-complex vitamins; fiber; niacin; magnesium, fiber.
Blueberries
Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.
Spinach
Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.
Sweet potato
Beta-caPotene (a carotenoid); vitamins A, C, E; fiber.
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Red Bell Peppers
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.
Asparagus
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.
Oranges
Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.
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Acorn Squash
Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.
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Cantaloupe
Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.
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Papaya
Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.
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Salmon
Omega-3 fatty acids.
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Flaxseed (ground)
Omega-3 fatty acids; fiber, phytoestrogens.
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Oatmeal
Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.
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Black or Kidney Beans
B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.
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Dark Chocolate
Reservatrol and cocoa phenols (flavonoids).
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Tea
Catechins and flavonols (flavonoids).
