1. Oatmeal - Say goodbye to refined breakfast cereals. Choose rolled or steel cut oatmeal instead. Oatmeal contains beta-glucan, a soluble fiber that's been shown to lower "bad" cholesterol, improve insulin resistance and assist with weight control. Top it off with berries or an apple, 2 tablespoons of nuts and a little cinnamon (not sugar) for a balanced, heart healthy breakfast.
2. Oranges - This juicy, citrus fruit is a good source of pectin, another type of soluble fiber that is associated with lower cholesterol and stable blood sugar levels. Forgo your morning OJ for the fruit itself to reap the benefits.
3. Olive oil - Substitute your butter with this Mediterranean diet staple. It's loaded with monounsaturated fat and antioxidants that protect your blood vessels and heart. Drizzle 1.5 teaspoons on your salad, mist your veggies with it before roasting or even stick a little in the refrigerator and use the solid form as a spread for your whole grain toast.
4. Avocados - Filled with fiber, flavor and heart healthy fat, this green fruit, yes it's a fruit, is the perfect substitute for cheese on your omelet, croutons in your salad and ketchup on your turkey burger. Add a quarter to your protein-rich smoothie for a creamy and delicious drink.
5. Chia seeds - These little gems are full of plant-based omega 3s and fiber. They expand in your stomach and may help prevent frequent visits to the pantry and refrigerator in between meals. Throw 1 tablespoon in your yogurt, cottage cheese, oatmeal or smoothie for added bulk, heart healthy fat, calcium and magnesium.
6. Fatty fish - Salmon and sardines are loaded with anti-inflammatory omega 3 fatty acids that lower triglycerides and bad cholesterol while keeping your arteries supple. Canned, fresh or frozen these heart friendly proteins should be a staple in your diet. Aim for 2-3 4oz servings a week at a minimum or take fish oil capsules. Click here to see the high quality brand I recommend.
7. Beans and lentils - Replace your saturated fat-filled meats and cheeses with these fiber rich legumes to protect your heart, lower your cholesterol and stabilize your blood sugar. They're incredibly versatile and can be eaten at any meal. Throw them into an omelet with onions, peppers, Napa cabbage and salsa for a quick breakfast, lunch or dinner or enjoy a low sodium black bean or lentil soup with a large salad on a cold winter night.
8. Pistachios - Pick a handful of pistachios over pretzels or other chips for your afternoon snack. These delicious nuts are full of fiber and plant compounds that block the absorption of dietary cholesterol in your blood - a winning combination for the heart.
9. Chinese or Napa Cabbage - Swap that iceberg lettuce for this incredibly nutritious green. Napa cabbage is low in calories and high in nutrients, including potassium. Diets rich in potassium (calcium and magnesium too) are associated with lower blood pressure. This veggie is one of my favorites. Try it in a slaw, eat it raw, or use it as a wrap. Fill it with beans, hummus and tomatoes or even leftover slices of chicken, mustard and apple. Don't stop there -- add it to soups, frittatas and stir-fries.
