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Power-Foods for Your Heart

 Vegetables  Protein Foods  Fruits  Soy Foods  Grains  Legumes

Power foods are items you should include in your diet that give you:

  • The richest amount of nutrients,
  • The least amount of calories,
  • And the most health benefits
  • To decrease your risk of heart disease

Vegetables

*What's a carotenoid? A carotenoid is a type of phytochemical, which has strong anti-oxidant effect. You may be familiar with beta-carotene, one of the 600 known carotenoids. A diet, rich in carotenoids, helps to protect against cancer and heart disease and contribute to healthy eyes.

*What's a phytochemical? A phytochemical is a plant chemical that helps to keep plants healthy. These are now thought to help humans protect against disease and boost the immune system.

Vegetable Supplies
Asparagus B6, folate, fiber
Bell Peppers B1, B2, B6, folate, C fiber
Bok Choy B6, C, K, Calcium, fiber
Broccoli B6, C, E, K, folate, fiber
Carrots A, C, Fiber, carotenoids*
Garlic, onions, leeks, shallots Phytochemicals*, fiber
Spinach watercress, Swiss chard, romaine, kale, beets and mustard greens A, B2, B6, C, E, folate, calcium, copper, magnesium, potassium, zinc, fiber 
Potato (with skin) B6, C, potassium, magnesium, fiber 
Sweet potato A, C, E, copper, fiber
Tomato A, C, E, potassium, fiber
Acorn or butternut squash A, B1, B6, C, folate,calcium, copper, magnesium, potassium, fiber

Serving Suggestions:

  • Go for at least 1 to 2 cups of these vegetables at 2 meals each day.
  • An average of ¼ cup of chopped onion and 1 clove of garlic each day have healthy benefits.
  • Choose fresh and cooked tomato products every week


Protein Foods

*What are omega-3 fatty acids? A special type of fat found in some fish, grains and legumes. In limited amounts, may be helpful in boosting the immune system, limiting blood clots and protecting against heart attacks.

Protein Foods Supplies
Tuna: canned in water or fresh B12, D, Protein, niacin, selenium, omega-3 fatty acids*
Salmon: fresh or canned pink B6, B12, D, Phosphorus, potassium, selenium
Natural peanut butter E, protein, fiber, niacin, magnesium, phosphorus

Serving Suggestions:

  • 1 three to 6 ounce fillet or 3 ounce can of fish per week.
  • 2 to 4 tablespoons natural peanut butter per week.


Fruits

*What's a flavonoid? A flavonoid is a type of phytochemical that is found in fruits, vegetables, teas and wine with strong antioxidant properties, thought to protect against cancer and heart disease.

Fruit Supplies
Apples C, fiber, flavonoids*
Apricots A, C, E, K, fiber
Bananas B6, C, magnesium, potassium, fiber
Berries C, folate, manganese, potassium, fiber
Cantaloupe A, B6, C, folate, potassium, fiber
Citrus A, B6, C, folate, potassium, fiber
Kiwi C, E, magnesium, potassium, fiber
Papaya A, C, E, folate, calcium, magnesium, potassium
Peaches C, E, K, fiber, potassium

Serving Suggestions:

  • 3 servings of fresh (best), frozen or canned fruit each day. For those with difficulty controlling blood sugars or triglycerides, whole fruits in place of fruit juices are recommended.


Soy Foods

*What's a phytoestrogen? A phytoestrogen is a type of phytochemical, found in soy products, thought to inhibit estrogen-related cancers, relieve symptoms of menopause and protect against osteoporosis.

Soy Foods Supplies
Soy milk and cheese B1, B12, D, Protein, niacin, folate, calcium, copper, iron, magnesium, manganese, potassium, zinc
Soy nuts folate, magnesium, manganese, protein, phytoestrogens*
Tofu and tempeh B1, protein, niacin, folate, calcium,copper, iron, magnesium,manganese, potassium, zinc

Serving Suggestions:

  • Use serving size in place of meat source.


 Grains

Grains Supplies
Barley A, B2, Protein, fiber, niacin, copper, iron, magnesium, manganese, selenium, zinc
Brown rice B1, B6, fiber, niacin, magnesium, manganese, selenium, zinc
Bulgar fiber, niacin, magnesium, manganese, selenium
Flaxseed fiber, iron, omega-3 fatty acids
Oatmeal soluble fiber, magnesium, manganese, potassium, zinc
Wheat germ B1, E, niacin, folate, magnesium, manganese, potassium, zinc

 Serving Suggestions:

  • Use barley in place of refined, processed grains and rice to boost nutrients.
  • Eat two to 4 cups of cooked oatmeal per week; try to avoid instant oatmeal.
  • Try to eat 2 tablespoons wheat germ each day.
  • Eat 2 tablespoons to ¼ cup of milled or ground flaxseed per day.


Legumes

Legumes Supplies
Black beans B1, Protein, folate, copper, iron, magnesium, manganese, potassium, zinc
Black-eyed peas B1, B6, niacin, folate, copper, iron, magnesium, manganese, potassium, zinc
Kidney beans B1, niacin, folate, iron, magnesium, manganese, potassium, zinc, omega-3 fatty acids
Lentils B1, B6, protein, fiber, niacin, folate, iron, magnesium, manganese, potassium, zinc

Serving Suggestions:

  • Include 1 cup of legumes in your diet each day. Include an extra cup on 2 days of the week.
  • Use legumes as your lunchtime protein source and for 2 dinner meals.
  • Great in stews, soups, salads and mixed with other beans.


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