Looking for a magic potion to live longer? Wanting an elixir for good health? Drink a heart healthy smoothie.
You want fruits and vegetables packed with vitamins, minerals, and enzymes. And you want to get the recommended daily allowance of 8 servings per day, the more colorful the fruit or vegetable is, the more potent it will be. Think kiwi, spinach, or pineapple.
Antioxidants are anti-inflammatory and fight free radicals that damage the cells and heart. Antioxidants are found in all kinds of berries and in avocado.
Foods high in fiber are also filling so they sate the appetite and help with weight management. There is soluble and insoluble fiber. People who take in adequate fiber (25–38 grams per day) experience 40% fewer heart attacks and strokes. Apples, oranges, and bananas are high in fiber.
Omega 3s are the good fats and oils that help decrease blood pressure, heart rate, inflammation, inappropriate clotting, and they are what relax blood vessel walls. Of course certain kinds of fish are rich in Omega 3, but cleaner sources can be found in plants: dark green leafy vegetables like spinach and kale, seeds (flax and chia ) and nuts (walnuts, almonds, and pecans) You want at least 1 serving per day. I just read that 5 oz. of walnuts per week decreases heart attack and stroke by 50%.
Protein provides the amino acids essential in maintaining muscle (including cardiac muscle) strength. Animal sources can cause greater heart problems. But you can get your protein from plant-based sources. Olena's Complete Plant Protein can help you here, and it tastes great!