Fear No More: Surprising Foods that Boost Heart Health

by Tara Sallee MS, RD, LD
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When it comes to heart health, many foods get an undeserved bad reputation. Many people hesitate to enjoy certain ingredients, fearing they might raise cholesterol or harm their cardiovascular health. However, many of these "feared" foods are safe and packed with the prime nutrients needed to keep your ticker working in tip-top shape. From eggs to nuts, and even the suspected soy, let’s break down the fear and bring back the benefits.

1. Eggs: No surprise eggs top the ‘foods-that-fear-list.’ There have been many misconceptions about their high cholesterol content, leading people to believe they are detrimental to heart health. Rest assured, recent studies have largely debunked this idea and explained that the cholesterol in eggs has minimal impact on blood cholesterol. The American Heart Association indicates that individuals can include up to a whole egg daily in a heart-healthy diet.
2. Nuts: Nuts often intimidate people because of their high fat and calorie content, leading to concerns about weight gain. However, the fats in nuts are predominantly unsaturated fats, which can help lower LDL (bad) cholesterol and fight inflammation. Nuts are also packed with nutrients like fiber and omega-3 fatty acids, promoting cardiovascular health. To incorporate nuts into a heart-healthy diet, enjoy a handful as a snack, sprinkle chopped walnuts or almonds over salads. Another choice would be to use PB2 Performance Protein and add it to smoothies or oatmeal. This complete plant protein line is packed with almonds or peanuts as the first ingredient and contains no added sugar for a nutty protein boost we all need.
3. Dark Chocolate: This treat is often feared because it’s associated with indulgence and sugar, leading many to believe it’s unhealthy or detrimental to heart health. However, dark chocolate, specifically varieties with 70% cocoa or higher, can be a great option when chosen wisely. It’s rich in flavonoids, or antioxidants that help reduce inflammation and improve blood flow, all supporting cardiovascular health. Consider trying Mid-Day Squares - a chocolatey snack with minimal sugar, to satisfy cravings. One square keeps you full and energized between meals, making it an ideal snack for busy schedules.
4. Soy Products: Many people worry that the compounds in soy, called isoflavones, mimic estrogen and could disrupt hormonal balance or harm health. However, extensive research shows that soy consumption is safe and offers numerous benefits, particularly for heart health. Soy is a rich plant-based protein and fiber source that can help lower LDL (bad) cholesterol and improve overall cardiovascular function. To include soy in a heart-healthy diet, consider adding tofu to stir-fry, snacking on steamed edamame, or blending Silk Unsweetened soy milk into smoothies for a dairy-free milk alternative with eight grams of plant protein.
5. Fruit: Despite their superfood status, fruits are oftentimes avoided due to misconceptions about spikes in blood sugar levels or overall sugar content. However, fruits are packed with winning nutrients needed for heart health. Blueberries, for example, are filled with fiber, vitamin C, and powerful antioxidants called anthocyanins, which help reduce inflammation and improve blood vessel function. To include blueberries in a heart-healthy diet, enjoy them fresh or frozen as a snack, add them to yogurt, or frankly, they’re primed for a starring role in salads for a burst of natural sweetness.

 
Banana Split Overnight Oats
Serves 2
 
All you need:
2/3 cup Hy-Vee quick oats
1 tbsp. chia seeds
1 cup Silk Soy Milk
1 tbsp. Hy-Vee pure maple syrup
1 medium banana
Blueberries and strawberries
1 Mid-Day Square, chopped
 
All you do:

1. Combine 1/3 cup oats, 1/2 tablespoon chia seeds, 1/2 cup soy milk, 1/2 tablespoon maple syrup, and half a banana sliced into each mason jar. Stir well.
2. Cover with lid and place in refrigerator overnight.
3. Remove jar from fridge and top with blueberries and sliced strawberries. Sprinkle a chopped Mid-Day Square on top.

 
Adapted from: https://www.hy-vee.com/discover/recipes/banana-split-overnight-oats
 
The information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the support of our sponsors: PB2 Performance Protein, Mid-Day Squares, Silk and U.S. Highbush Blueberry Council.
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