Keep your lover's heart pumping

We all want to have that special person around for many years, and for this to be a reality they must have a healthy heart. Our daily food choices play a major role in heart health.  ng, a combination of the following, as part of a wholesome diet, will help ensure the beating of your loved one's heart for many years.

1. Foods rich in omega-3 fatty acids should be a part of your weekly diet. Salmon, white tuna, sardines and mackerel are good choices as well as flax seed, almond and walnut.

2. Soluble and insoluble fibre-rich foods, such as oatmeal, are good breakfast options. Beans, such as red kidney beans and black beans, are also good sources of soluble fibre. Soluble fibre plays a role in lowering LDL (bad cholesterol). Many fruits and vegetables are also good sources of both types of fibre.

3. A rainbow of fruits and vegetables provide vitamins and minerals, and their pigmentation contains powerful antioxidants which are beneficial to heart health. Most are also rich in potassium and magnesium, which are important in blood-pressure control.

4. Fresh herbs and spices. such as onions, garlic, ginger and thyme, can improve the flavour of meal preparation. Use more herbs for flavouring and reduce the use of high-sodium flavouring or powdered options. High-sodium foods can increase the risk of high blood pressure.

5. Consume foods with more monounsaturated fats. Use avocado, cold-pressed olive oil and avoid foods prepared with saturated, partially hydrogenated oils and trans-fat, as these are not heart healthy. Prepare foods with small amounts of oils in general. Trim meats and use lean cuts, consume egg whites instead of whole eggs more frequently and use low-fat cheeses.

6. Choose whole grains more often. Prepare bulgur wheat, wholewheat and other unpolished cereals frequently. Use small amounts of roots and tubers.

7. Tofu is a good addition to the diet as it has little saturated fat and is a rich source of proteins in addition to other heart-healthy nutrients.

8. Teas, including green tea, are good sources of flavonoids, which have been shown to protect blood vessels. They make a refreshing drink, hot or cold, by themselves or flavoured with honey and/or citrus.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.