Familiar Foods That Protect Your Heart
A heart healthy eating pattern includes a variety of fruits, vegetables, whole grains, beans and legumes, lean protein and unsaturated fats found in plants and some fish. No need to change your entire eating pattern as many of these foods are already familiar, convenient, and easy to love.
Here's a few favorites from out FLIK RDs:
APPLES
One of the most abundantly available and popular fruits, it may come as a surprise that such a basic fruit made the list. Both the flesh and peel pack a nutritious punch, but eating the peel adds soluble fiber to your diet which helps reduce “bad cholesterol”. Go beyond the hand fruit and try roasting apples with sweet potatoes or butternut squash for an easy side dish.
- Read more: An Apple A Day
- Try these recipes: Cinnamon Apple Overnight Oats | Apple, Cucumber, Spinach Smoothie | Broccoli Apple Salad, Greek Yogurt Dressing
BEANS
Black, pinto, garbanzo, kidney, or whatever bean you can find! Including beans and legumes in your diet more often is linked to a variety of health benefits like lower cholesterol. Canned, dry, or even frozen beans make great additions to salads, pasta dishes and even taco fillings, but opt for low or no sodium varieties when possible. For an easy, heart healthy snack, pair whole wheat pita chips and veggies with our easy White Bean Dip.
- Read more: What the FLIK is…aquafaba?
- Try these recipes: Black Bean, Chipotle Cauliflower, Avocado Tacos | Cannellini Bean and Green Vegetable Farro Risotto
GROUND FLAXSEED This tiny seed is packed with omega 3 fats, fiber and protein and should be eaten ground to reap all its benefits. These nutrients not only may reduce the risk of some cancers and help with weight maintenance, they also can also reduce cholesterol, inflammation and blood pressure. Use ground flaxseed as an egg substitute in baked dishes. Simply mix 3 tablespoons of water with 1 tablespoon ground flax and let sit for 10 minutes until thickened before adding to any recipe.
- Read more: The Tiniest Functional Food: Seeds
- Try this recipe: Teriyaki Brown Rice Edamame Burger, Marinated Cucumbers
BERRIES All berries contain a good source of polyphenols; an antioxidant shown to improve blood pressure and promote good circulation. They are also rich in fiber which is known to reduce cholesterol, blood pressure and inflammation. Frozen berries pack all the same benefits as fresh, so stock up in the off season. Toss frozen berries, old fashioned oats and your favorite milk into a mason jar before bed for an easy heart healthy breakfast the following morning, or treat your sweet tooth with a slice of our Chocolate Angel Food Cake with Fresh Berries.
- Read more: Four Ways to Maximize Your Farmer's Market Haul
- Try these recipes: FISD Revved Up Mixed Berry Oatmeal Bar | Mixed Berry Chia Jam, Ricotta, Sunflower Seed Toast
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At FLIK Hospitality Group we believe in great food, great service, and great people. Our wellness first approach ensures our food supports healthy and delicious choices, specially curated by our team of culinary experts and registered dietitians. At FLIK, we believe in seasonality in sourcing our ingredients and providing a customized approach to the culinary and hospitality needs of each client. Our dedication to providing quality hospitality service is unparalleled in the industry.
Have feedback or questions for our team? Email us at flikblog@compass-usa.com.
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