Skip to main content

10 Inexpensive Heart Healthy Foods Women Should Eat

What we eat has a huge impact on our heart health, and on our grocery bills. These 10 heart healthy foods are for the most part affordable and can be used in many different recipes.Try including these foods—all either rich in fiber, antioxidants, omega-3 fatty acids or another ingredient beneficial to cardiovascular well-being—into your eating routine at least 4 to 6 times a week.

Oatmeal:. A great source of soluble fiber, which seems to lower cholesterol absorbed in your intestines. Aim for 10 grams of soluble fiber daily: 1 cup of oatmeal contains 6 grams. (Toss in a banana and you’ll add 4 more grams.). Oatmeal is one of the healthiest yet cheapest meals we can make. Kids love it especially if you mix in fruits, yogurt, applesauce, etc. Buy a container and eat up!
Beans: An excellent source of soluble fiber, which can help lower cholesterol and blood sugar levels.  Definitely a cheap food staple to have around the kitchen. Try our Cuban -style Black Bean Soup recipe!

Dark Chocolate: Full of flavonoids and other antioxidants, did you know that eating it daily for just one week can help improve cholesterol levels and reduce inflammation in women, according to research from Johns Hopkins University. A small amount (30 calories’ worth or a small square) is all you need. A delicious, affordable treat when you spread out a bar over several days. OK--maybe a day and a half.

Leafy Greens: Spinach, kale and broccoli  are rich in carotenoid antioxidants, which protect the blood vessels. Make a spinach salad with some lemon spritzed on for a fabulously healthy, cheap lunch. Bonus: low in calories!

Ground Flaxseeds: Full of omega-3 fatty acids, fiber and plant estrogens, which reduce inflammation, improve cholesterol levels and help regulate blood pressure. Sprinkle them on cereal or yogurt.

Berries: Raspberries, strawberries, blueberries and blackberries are loaded with soluble fiber and antioxidants that promote healthy blood flow and protect blood vessels.Eat alone, with yogurt, on oatmeal, in salads, in cereals (btw, eating cold cereal can help lower LDC too). A money-saving tip: buying frozen fruits and berries will usually be cheaper than fresh.

Nuts:  Walnuts are rich in omega-3s, which reduce inflammation, triglyceride levels, blood pressure and the risk of heart arrhythmias. Eating at least 5 servings of nuts or peanut butter a week is associated with a 44 percent lower risk of heart disease in women with type 2 diabetes, according to a recent Harvard study.

Salmon: This fish is a great source of omega-3 fatty acids, which lower LDL and triglyceride levels, raise HDL and reduce inflammation.To save money, buy canned salmon and add to salads.

Avocado: It’s got fat, yes, but a good kind—monounsaturated—that helps lower LDL and maintain or raise HDL cholesterol.

 Red Wine: Its phytonutrients (including resveratrol) and ethanol raise “good” (HDL) cholesterol and help lower the risk of blood clots. Enjoy a glass with your healthy spinach salad and salmon dinner! Maybe not the cheapest item on the list, but it is good for your heart (in moderation) and a glass here and there can stretch a bottle of wine out a few days.

Source: Woman's Day


Popular posts from this blog

How To Make Some Extra Money From Home

Need to make some extra money so you can save some money? Or if you need some extra income to help with living expenses, try some freelance writing on the weekends.

Here are some sites to check out that will pay for articles submitted. Read each site's terms and conditions to make sure you are comfortable with how and when they pay, rights to articles you write, etc.

4. Examiner,com
5. Internet Brands
6. Demand

How to Save $10,000 This Year

I first posted this last Jan. (2011)- thought it was worthwhile posting again this year! Also, I mistakenly entered $24.40 in the original post as the amount to save each day-the correct amount is $27.40. 

Yes, you can save (or make--depending on how you look at it!) $10,000 by the end of this year, and it is really pretty easy.

Save $27.40 each day, and after 365 days, you will have saved $10,001 dollars.

Of course, since we are now about 14 days in to Jan., you will need to adjust that savings a bit- but still, you get the gist, right?

And if you save $10 a day, you can still have $3,650.

How about $5 a day? That will give you a nice savings of $1,825.

How to save money each day? Here are a few ideas:

Skip Starbucks--make your own coffee
Skip the take-out lunch--make peanut butter and jelly snadwiches
Make spaghetti 2 times a week--skip the meat
Buy a water filter and drink tap water--skip the bottled waters
Put back one item from your grocery cart each time you shop--and save the co…

Things To Do With Empty Cans of Soup

All of these ideas start with a clean empty soup can with no jagged edges. For some you may want to peel off the labels, others you might just leave the labels on!

1.. Having a picnic? Use empty Campbells soup cans as utensil holders for plastic forks and spoons on the picnic tables. (leave labels on ..adds a colorful unique touch!)

2.. Make a Halloween Decoration. Cover a soup can in black construction paper or fabric. Add some cut out eyes. For wings, color a paper plate black, Cut the plate in half. For each half, cut scalloped edges along one side, then glue "wings" to the side of the "bat can."

And a few more easy ways to recycle empty soup cans:

3. Use a nail and hammer to poke hole sin the bottom of sop cans and use as herb planters. Place a plastic lid under can to prevent rust stains.
4. Make Candlesticks (great tutorial from "Me Making Do")
5. Make a Flower-Shaped Cookie Cutter.
6. Make a Hanukkah Gift out of a soup can.
7. Make a Christmas Lum…