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

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…

Home Made Halloween Costumes

Halloween is around the time to start cooking up some Halloween costumes you can make from home and save money while treating your little ghosts and goblins to a fun night!

This idea came from I just changed a couple of things, but basically the costume idea is the same.

Home Made Spider Costume

long sleeve black top/shirt
4 long black socks
newspaper, grocery bags, paper bags, or anything else you can use to stuff the socks with
a black knit cap
black yarn

Stuff each sock with paper or bags or filling of some sort.

Attach each sock to the side seams of the shirt (two socks on each side)
(I would suggest sewing the socks to securely attach them to the shirt, but duct tape can probably work as well.)

Next,  you will want to attach the black yarn in-between each sock and the cuffs of the shirt. This can be done in a couple of different ways. You can use the duct tape to attach a yarn piece at the cuff of the sleeve, and then tape the end of the yarn on t…

Make Your Own Strawberry Facial Scrub

Wondering what to do with summer strawberries that are getting soft and mushy? Instead of throwing them away, use them to make this awesome facial scrub that smells as good as it feels.

3-Ingredient Strawberry Facial Scrub

All you need are 2 strawberries, 1 tsp. honey and 1/4 cup sugar. That's it.

Blend the strawberries and yogurt together in a blender for a few minutes or until you get a smooth mixture. Then add the sugar slowly until you see a grainy pinkish paste.

Gently massage the strawberry paste on your face for a minute or so. Rinse with lukewarm water and pat your skin dry with a soft towel.

Strawberries contain salicylic acid - an ingredient used to fight acne and other skin blemishes. So while you are enjoying the sweet strawberry scent, you are helping your skin at the same time.

A new use for old strawberries.