Heart Health In A Sandwich

January 8, 2015

Avocado SandwichWhat’s the recipe for heart health? Two slices of whole wheat bread, some avocado…

Ok, so you can’t *just* eat your way to better heart health, but you can support yourself with a healthy diet that includes whole grains and avocados, both of which have been shown (again) to support heart health.

Aren’t avocados fatty? While they’re high in calories, avocado fat is considered the “good” kind, and tied to better overall health. In the study, people who included avocado as a regular part of their diet had better heart health. Avocados are nutrient dense, and make a tasty addition to soups, sandwiches, tacos, salads, and more. Or just snack on one with a dash of salt.

Whole grains don’t just improve heart health, according to the latest Harvard study, they decrease heart disease mortality. Why whole wheat? Wheat germ is a nutrient dense part of whole wheat bread, containing folic acid, Vitamin E, and even essential fatty acids (among others). It’s also removed from processed wheat products like white bread and other store pastries.

You don’t have to eat a sandwich, you can buy wheat germ and add it to a smoothie. Just make sure you store it safely—it requires refrigeration (unlike flour).

And of course, don’t just eat your way to better cardio health—move!

Your heart is a muscle, and exercise keeps it in shape. While exercise sounds onerous to many, a pretty minimal amount can keep you healthy—just go for a 15-30 minute walk each day. You can make it a 15 minute walk to your favorite deli—where you’ll be ordering a lean protein, avocado and whole grain sandwich!

And of course, for extra nutritional support (because avocados get pretty pricey when they’re not in season), don’t forget to take a daily multivitamin to support your heart health!

Share your favorite avocado or whole grain recipes in the comments!

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