Meanwhile, as germs come out as people continue to gather inside, awareness of a strong immune system is on my mind as my travel plans build. But I’m living proof that a clean heart-healthy Mediterranean diet and exercise are two holistic secrets for a happy heart and immune system year-round. As fall nears if you, like me, want to embrace good health here's five favorite superfoods that you may want to add to your diet throughout the day.
- Avocados: Rich in monosaturated fats, avocados can help bad cholesterol levels (LDL) and increase good cholesterol (HDL). The are also high in potassium, which helps regulate blood pressure. Tip: Try avocado on whole grain toast for breakfast or a snack or sliced in a kale salad with a splash of red wine vinegar and olive oil.
- Green Tea: It is rich in antioxidants, particularly catechins, which have been shown to reduce inflammation. The polyphenols in green tea can help lower LDL cholesterol, and potentially reduce plaque buildup in arteries. Tip: Drinking 2-3 cups of green tea daily may provide heart benefits. Lose the sugar.
- Garlic: This herb contains allicin, a compound known for its ability to lower blood pressure and improve circulation. It may reduce plaque and enhance overall heart health. Tip: Fresh garlic or dried adds flavor to shellfish and cruciferous vegetables. But note: Consult with a healthcare provider before adding garlic supplements or large amounts of garlic to your diet.
- Turmeric: It contains curcumin which can help reduce arterial stiffness, contributing to better blood flow. Adding turmeric to meals or taking curcumin supplements may offer cardiovascular benefits. Tip: Turmeric pairs well with heart-healthy fatty salmon, vegetables, soups, and smoothies.
- Honey: Rather than consume refined sugar or sugary processed foods, swap it with raw honey, rich in disease-fighting antioxidants. Drizzle honey in Greek yogurt sprinkled with fresh berries and a cup of black or chamomile tea to savor a sweet flavor. Tip: Lavender honey is a favorite of mine with plain Greek yogurt.
In a nutshell (yeah, almonds and walnuts in moderation are good for raising your good cholesterol), these natural methods—avocados, green tea, garlic, turmeric, and honey—can be beneficial for the heart health. (Read more in the new release The Healing Powers of Honey, Revised.)
For recipes, check out The Healing Powers of Honey, Revised, The Healing Powers of Superfoods, The Healing Powers of Tea, and The Healing Powers of Herbs and Spices (published by Kensington, by Cal Orey); Sources: AHA, National Institutes of Health (NIH), and Mayo Clinic.
CAL OREY, M.A., is a bestselling author-novelist specializing in topics such as adventure, health, nutrition, and science. She holds a bachelor’s degree and master’s degree in English (Creative Writing) from San Francisco State University. Her books include the popular Healing Powers series, and Courage with Paws: The Heart of a Siamese Cat, (Book 2) Time-Traveling Tabby. Her website is http://www.calorey.com
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