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March 2, 2020 • Heart Health

4 Delicious Foods to Improve Your Heart Health

salsa salad

The foods you choose to eat can have a profound effect on your heart for better or for worse.

Salsa – This tasty, low-calorie dip provides a cornucopia of heart-healthy foods including tomatoes, onion, peppers, and garlic.  These foods provide fiber, vitamin C, potassium, beta-carotene, and antioxidants, all working together in powerful synergy to protect your heart and arteries.

Lentils – When it comes to heart health, this simple food has a stellar nutritional pedigree.  Lentils are brimming with cholesterol-lowering fiber, magnesium, vitamin B6 and provide more folate than any other food.  Lentils cook quickly, requiring no presoaking and tend to cause less gas than other beans/legumes.

Brown Rice – This true whole grain is a fantastic choice for boosting heart health.  Whole grains like brown rice provide a superstar package of several artery-friendly nutrients including fiber, antioxidants, B vitamins, and minerals.  People that include whole grains regularly in their diets have lower cholesterol levels and get less heart disease.

Ginger – This spice kicks up the flavor of your dishes and comes with the added benefit of mega-watt anti-inflammatory power.  Ginger is teaming with a group of plant chemicals called xanthenes that are one of the most potent naturally occurring anti-inflammatory agents nature provides.  Inflammation is the root cause of heart disease so enjoy this spice regularly to help protect your heart and arteries.

Simple Lentil Side Dish

Serves 4

Lentils are arguably the cream of the legume crop both for health and ease of preparation.


  • 1 ½ cups lentils
  • 2 tbsp canola oil
  • 1 large carrot, peeled and finely diced
  • 1 large yellow onion, peeled and finely diced
  • 1 large clove garlic, peeled and minced
  • 1 medium bay leaf
  • 5 cups chicken stock
  • ¼ tsp freshly ground black pepper
  • Salt to taste


Place the lentils in a colander and pick over and remove any stones or foreign objects. Rinse under cold running water until the water runs clear.

Heat the oil in a heavy stock pot. Add the carrot, onion, garlic, and bay leaf. Sauté over low heat for about 5 minutes, or until soft. Add the lentils and chicken stock to the pot and bring to a boil. Reduce the heat to a simmer, cover and cook for 20-25 minutes or until the lentils are tender throughout, but still hold their shape. Remove from the heat. Season and serve.

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