Treat Your Heart Right

It's American Heart Health Month! Now that most of "holiday-palooza" is behind us, there's no excuse not to treat your heart right. Below are some quick suggestions to reduce the risk of this killer disease.

1. Eat oats! Oatmeal (regular as well as instant) is high in beta-glucan- a type of soluble fiber that kicks cholesterol's butt. In a hurry? Try the instant type marked "low sugar", "high fiber" or "weight control" as these tend to have less added sugar and more fiber.
2. Enjoy citrus. Grapefruit, oranges, tangerines and clementines are at their prime this time of year. Aim to eat at least one citrus fruit a day for soluble fiber, vitamin C and cryptozanthin, a powerful antioxidant.
3. Go green. Loaded with lutein, zeaxanthin, beta-carotene, vitamin C and folic acid, broccoli, Brussels sprouts, spinach and kale provide lots of nutrients in very few calories.
4. Choose beans. Black, pinto, navy, kidney and other dried beans are high in soluble fiber, which helps bind cholesterol. They're also a great protein source, which helps keep hunger at bay.
5. Eat lean. Beef and pork are higher in saturated fat than chicken, turkey and fish. Look for 93/7 on your meat package and choose organic or grass-fed meat when possible to reduce your exposure to hormones and pesticides.
6. Enjoy yogurt. Yogurt not only contains 'good' bacteria to protect your immune system, the calcium and potassium also help to maintain normal blood pressure. Look for low fat or fat-free varieties and limit the type with "fruit" on the bottom as these tend to be higher in sugar and calories.
7. Go nuts! While nuts can be calorie-dense, studies show that just a handful a few times each week helps reduce the risk of heart disease. Choose dry-roasted and lightly salted. Almonds and walnuts have been show to reduce cholesterol levels because of their mono-unsaturated fat content.
8. Enjoy soy. The isoflavones in edamame, soy milk, tofu and tempeh have found to reduce cholesterol levels. Avoid isoflavone supplements and stick with the food.

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