Imagine eating a food so healthy and powerful that it was able to lower your cholesterol AND reduce your risk of getting heart disease, strokes, or cancer! Well, those “Superfoods” do exist, and many of them can be found at your local grocery store. Superfoods are low in calories, sugar, and salt, and contain lots of soluble fiber and nutrients such as antioxidants. However, it is very important to note that Superfoods are not miracle foods, meaning that simply eating a few blueberries per day on top of a poor diet will not make you immune to heart disease later in your life. A smart choice would be to incorporate these foods into a well balanced diet full of lean protein, whole grains, fruits, vegetables and low fat dairy.
Here are a few of the most common Superfoods:
This fatty fish is high in omega-3 fatty acids which helps slow plaque growth in your arteries, and decreases your risk of heart disease or strokes. Check out other healthy fat options in our blog post here. Or, take a look at an easy salmon dinner recipe in our blog post here.
Dark, leafy greens such as kale – but also including collards, spinach and cabbage – live up to the Superfood hype by being packed full of vitamins A, C, and K, as well as fiber and calcium. You can incorporate a cup of kale into your smoothie, or lightly season and then bake the leaves to make kale chips!
Beans and Whole Grains:
Foods like these are sources of low-fat proteins. They contain insoluble fiber which helps lower cholesterol, as well as soluble fibers which provide a longer feeling of fullness to prevent you from overeating. They are also loaded with vitamin B, calcium, and potassium, which helps keep your brain healthy and reduces high blood pressure. A simple yet flavourful meal of chili and beans would be a great way to integrate this food into your diet.
These delicious fruits are full of flavinoids (a type of nutrient) that have the power to prevent diseases like diabetes, heart disease, stomach ulcers and high blood pressure. Blueberries taste great in smoothies or in a simple yogurt bowl!