Did you know that combining certain foods can decrease your risk for the #1 killer in America! Heart disease is the #1 killer in the US and although many of us know certain nutrients, such as saturated fat, contribute to this disease, you may be surprised to learn how what you eat and when may also prevent this disease.
Combining foods high in soluble fiber along with LDL-cholesterol (LDL cholesterol is the "bad" cholesterol) lowering foods may lower the LDL levels by as much as 30%. Try combining foods such as oatmeal or lentils (both terrific sources of soluble fiber) with cholesterol lowering foods such as almonds and avocado.
Who would think dark chocolate and apples can help prevent heart disease? Apples contain quercetin, which is an anti-inflammatory substance that has been shown to lower the risk of heart disease. Dark chocolate contains catechins, which can help decrease the risk of hardening arteries. When eaten together, these two substances can help to reduce the stickiness of blood platelets, which can provide another protective benefit to your heart.
Add a small amount of olive oil to your tomato sauce the next time you eat pasta. The presence of fat in the diet increases lycopene absorption, which has been shown to decrease heart disease risk, is found in high concentration in tomato sauce. Olive oil, which is rich in monounsaturated fat, is also good for the heart. Add this to whole wheat pasta for an additional source of soluble fiber, a cholesterol lowering nutrient.
Caroteniods are not only good for your eyes, but also for your heart. When combined with a source of fat, this nutrient is better absorbed, helping it to be more protective to the heart. Try eating carrots with hummus of peanut butter for a tasty way to combat heart disease. So next time you plan a meal, take time to thing about what foods you can combine together to give your heart a healthy boost!
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