Top 5 Meatless Foods for Heart Health

Photo courtesy of Mccun934

Diets low in unhealthy fats (like trans and saturated fats) and high in produce and whole grains have been shown to significantly reduce the risk of chronic, preventable illnesses like heart disease, stroke and high blood pressure. An easy way to jumpstart a heart-healthy diet is with a Meatless Monday. By cutting out meat you not only reduce the saturated fat on your plate, you also make more room for nutritious fruits, vegetables, legumes and grains.

Some foods go even further, offering an additional antioxidant boost that will keep you from ever missing a beat! Here are a list of top five foods for heart health that you can enjoy this Monday, courtesy of MeatlessMonday.com:

Oatmeal: The fiber in this breakfast favorite will not only keep you full, but can also lower your LDL cholesterol levels. Add flavor and vitamins in a snap by pairing oatmeal with plums, bananas or another favorite fruit.

Spinach: This leafy green makes it easy to get a dose of luetin, folate, potassium and fiber! Spinach can easily sneak in with your salad, be cooked up as a side or take a starring role in any meal.

Avocado: Often ignored outside of guacamole, the avocado is an excellent source of heart-healthy monounsaturated fats and brings a rich, creamy texture to sandwiches and spreads.

Soy: Low in saturated fat and packed with protein, soy can satisfy your hunger without hurting your heart. When choosing soy products opt for natural sources without added salt, like edamame, tempeh or organic tofu.

Berries: No matter the variety, berries are chocked full of anti-inflammatories, which reduce you risk of heart disease. Blueberries and blackberries are especially good for vascular health as they contain additional antioxidants (causing their darker hue).

For more Meatless Monday tips, visit: MeatlessMonday.com

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12 Responses to “Top 5 Meatless Foods for Heart Health”

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  1. I love everything on the list! I love to eat raspberries and blueberries right out of the container–nothing extra needed! I don’t get avocado that often, because I am the only one in the house who eats it, but it is yummy. Given the choice, I would take kale over spinach, but both are good–and the rest of the family prefers spinach, so there you go!

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  2. cindy buteyn says:

    Avocados, almonds, kale.

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  3. Terri Cole says:

    Greens (of all sorts) and beans! I eat them every day.

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  4. tara pittman says:

    fish

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  5. melissa a says:

    oatmeal, berries, greens, whole grains.

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  6. Tawny says:

    I love and eat daily at least three of these: Avocadoes, kale, spinach, every kind of berry (strawberry & blueberry being my favorites), oatmeal, pomegranate juice, and dark, dark chocolate.

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  7. Oatmeal topped with berries and nuts

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  8. I eat oats everyday for breakfast top it with fruit (usually bananas unless my strawberry and raspberry patch is producing), nuts (walnuts, almonds or pecans), ground flaxseeds, chia seeds, dried cranberries or figs and honey. Every once in awhile I’ll add some cooked quinoa.

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  9. Lorraine F says:

    I love nuts, avocado, blueberries, and too many others to mention!

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  10. nuts, avocado, non dairy spreads and cheese, flax seed, green tea

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  11. Jess B says:

    Tempeh and kale!

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  12. oatmeal!

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