February is American Heart Month, and now is the perfect time to focus on your cardiac health. One of the best ways to protect you heart is to watch your diet. Foods have amazing healing power, and many of them can keep your ticker in tip-top shape.

These foods contain key nutrients such as phytosterols (which reduce blood cholesterol), antioxidants (which keep blood vessels healthy), and omega-3s (which boost immunity and protect against blood clots). Try to add some of these to your daily diet:

• Black beans–have some with rice or in a salad.
• Almonds–enjoy these for an afternoon snack.
• Walnuts–just add to a salad or eat a handful.
• Salmon–marinate and grill it.
• Oatmeal–enjoy it for a warm breakfast.
• Flaxseed–add a spoonful to your next smoothie.
• Tofu–use some in your next stir-fry.
• Tomatoes–add to a salad or make your own tomato sauce.
• Blueberries–try some on top of your morning cereal.
• Spinach–use some for your next salad or to give a sandwich some crunch.
• Carrots–try baby carrots for a snack or to complement a sandwich.
• Broccoli–steam some as a side dish or eat it raw with hummus.
• Soy milk–use this for cereal and in your morning coffee.
• Bell peppers–add some to a salad or sandwich wrap.
• Sweet potatoes–try roasting some to complement a fish dish.
• Asparagus–sauté for  tasty side dish.
• Brown rice–so much more nutritious that white rice, try steaming some and serve with vegetables.
• Oranges–carry one for a snack anytime of day.
• Papaya–add to a fruit smoothie or make a salsa.
• Squash–roast one for a side dish or add to a stew.
• Cantaloupe–cut one up for breakfast or for  sweet snack.
• Dark chocolate–treat yourself to this indulgence, but be sure the first ingredient is cocoa (not sugar or milk).
• Olive oil–use to stir fry veggies, or drizzle it over a salad.
• Tea–try the many varieties, either iced or hot.
• Red wine–have a glass with dinner, but don’t overdo it.

All these delicious foods can make your meals healthier and well balanced. See how you can incorporate them, and your heart will thank you!

For more diet information, to get a physician referral, or to make an appointment, contact JFK Medical Center. Just call our free Consult-A-Nurse® line at 1-800-616-1927, any time of day or night.

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