Powerful Superfoods

While there’s no such thing as a “miracle food,” there are certain foods that are dense with nutrients and are smart choices to eat more of: fruit, vegetables, legumes and whole grains. And within these categories, there are some choices that can help you maintain good heart health providing nutrients and phytonutrients such as vitamins, omega 3-s, beta-carotene, lycopene, isoflavones, folate and fiber. If you aren’t eating these foods already, you don’t know what your heart is missing.

1. Broccoli
For vitamin C, fiber, beta carotene and folate.
Toss broccoli florets and chopped stems into your next breakfast omelet.

2. Nuts and Seeds
For fiber, vitamins and minerals.
Sprinkle nuts for extra crunch in your salads, cereal or yogurt.

3. Soybeans and Soy Products
For B vitamins, isoflavones and fiber
Try vanilla or chocolate-flavored, low-calorie soy milk in your next bowl of cereal.

4. Beans and Legumes
For folate and fiber.
Use beans in place of meat in your favorite chili recipe.

5. Sweet Potatoes
For vitamins A and C, beta carotene, potassium and fiber.
Try adding skim milk or orange juice to mashed sweet potatoes.

6. Salmon, Tuna, Rainbow Trout
For omega-3 fatty acids and unsaturated fats.
At your next barbeque, throw some fish on the grill.

7. Spinach, Kale, Swiss Chard
For vitamins A and C, beta carotene, calcium, folate and fiber
Fill your next lasagna with these leafy greens.

8. Oranges
For vitamin C, folate and fiber.
Next time you need to deglaze your sauté pan, try orange juice.

9. Tomatoes
For lycopene, vitamin C and potassium.
Puree tomatoes with other vegetables and spices for a delicious cold soup.

10. Whole Grains and Whole Grain Breads and Cereals
For B vitamins and fiber. Add whole grains, like cooked brown rice, to ground meat for extra body.

11. Blueberries
For vitamins A and C, potassium, folate, fiber and antioxidants.
Frozen blueberries are great to keep on hand for smoothies, pancakes and desserts.



FOOD GUIDE ARTICLES
• Stocking a Heart Healthy Kitchen
• Simple Swaps
• Healthy Snack Attacks
• Powerful Superfoods
• Brown Bagging it the Healthy Way
RELATED ARTICLES
• 10 Habits of Highly Heart Healthy People
• The Omega Connection
• All About Plant Sterols

Promise® SuperShots® for cholesterol and Spreads
Foods containing at least 0.4g per serving of plant sterols eaten twice a day with meals for a total daily intake of at least 0.8 g, as part of a low saturated fat, low trans fat and low cholesterol diet, may reduce the risk of heart disease. A serving of Promise® SuperShots® provides 2.0g plant sterols. A serving of Promise activ® Spreads provides 1.0g plant sterols.

Promise® SuperShots® for blood pressure is a good source of potassium and low in sodium. Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke

Promise® Buttery Spreads
Promise® Buttery Spread can help maintain a healthy heart when eaten instead of butter or margarine, as part of a diet low in saturated fat, trans fat and cholesterol. Promise® Buttery Spread contains 8g total fat and 1.5g saturated fat per serving. It can be used in the preparation of heart healthy recipes when substituted for butter or margarine.

The Promise® website is intended to provide general information for healthy people. If you have heart disease or related conditions, (such as diabetes, obesity or high blood pressure) or if you have questions about your heart health or your health in general, please see your doctor.