Summer, with its brighter longer days full of sunshine, can be a great time to refocus on building habits for heart health. Getting outside to engage in more physical activity, staying hydrated with more water, and reducing stress by taking a vacation for a change of scenery and time with loved ones are all key examples of ways to improve cardiovascular wellness during the season. Making nutritious food choices by taking advantage of the bounty of summer produce is another way to support heart health. Here are five summer superfoods to include in your diet:
Avocados
Nothing says heart health like avocados. They are a great source of unsaturated fat, namely monounsaturated fat that can help lower “bad” LDL cholesterol when substituted for saturated fat in the diet. Aside from healthy fat, they are chocked full of vitamins and minerals, like potassium, which aids in blood pressure regulation, and they are a good source of fiber, to help keep you full at meals. Research has pointed to an association of higher avocado intake with lower risk of cardiovascular disease in US adult men and women. Try them sliced on salads, tucked into sandwiches and soft tacos, mashed as a dip for veggies or spread on whole grain toast.
Berries
A variety of berries are at their peak during summer including strawberries, blueberries, blackberries and raspberries. They are a terrific fruit to support cardiovascular wellness as they are high in fiber and rich in antioxidants like vitamin C and beneficial plant chemicals called anthocyanins, which combat inflammation in the blood vessels. Studies have shown that eating berries a few times a week can offer cardiac protection, such as decreasing the risk of heart attacks. Enjoy berries atop cereal, yogurt or cottage cheese, on salads, in smoothies or grab a handful for a quick snack.
Corn
This starchy vegetable may not be the first to come to mind as far as heart health is concerned, but it sure can be. Fresh or canned corn is high in insoluble fiber which can help with feeling full and weight control and it is rich in the mineral potassium which promotes blood pressure control. When dried and heated to create popcorn, it creates a whole grain. If eaten in sensible portions, such as ½ cup cooked corn, or three cups popcorn, without added salt or fat, it can be a good choice for a heart healthy diet. Eat fresh or canned corn as a filling side dish, in salads, soups and stews and enjoy air-popped popcorn as a snack.
Lima Beans
All beans are a terrific choice for a healthy heart and seasonal lima beans are no exception. They are rich in soluble fiber, which helps bind excess cholesterol and remove it from the body and increases satiety to prevent overeating. Lima beans are a good source of low-fat protein and contain minerals like potassium, magnesium, and folate which help with blood pressure and blood flow. They also contain polyphenol antioxidants that protect the heart from damaging free radicals. Add lima beans to your daily rotations in salads, soups, stews and combine them with corn and other vegetables in a popular dish called succotash.
Tomatoes
While often used as a vegetable, tomatoes are technically classified as a fruit and are heart healthy no matter the way you slice them. These summer favorites are rich in the antioxidant lycopene that fights against inflammation and can help lower LDL cholesterol, and they also contain other heart-healthy nutrients like potassium, vitamin C and fiber. Feast on fresh chopped tomatoes in salad, as a savory topping for cottage cheese, tucked in sandwiches, chopped in salads and the base for the delicious summer cold soup gazpacho. Canned low salt tomatoes are a year-round heart healthy pantry staple as well for use in soups, stews and sauces.