The above title is talking about the heart however all the foods listed are also beneficial for our eyes. This information is for educational purposes only. Make sure to check with your doctor before making any changes to your diet. 

Summer’s Bounty: Top 5 Healthy Foods for Your Heart

By The Beating Edge Team

Blood pressure study puts watermelon on the list

Summer is an excellent time to renew your resolution for healthy eating. And a recent blood pressure study sweetens the deal, lending support for putting watermelon among top choices for heart-healthy foods. Celebrate the bounty of summer with watermelon and other fresh fruits and vegetables. Combined in healthy menus, summertime foods can help give you more than just one season of heart health.

Best summertime foods to choose

Dietitians Julia Zumpano and Kate Patton, both of Cleveland Clinic’s Section of Preventive Cardiology & Rehabilitation, put together some tips with the list of their five summertime heart-healthy food favorites:

1. Avocados

A mashed avocado provides a healthy alternative to mayonnaise or butter. A 1/4-cup serving of pureed avocado provides 6 grams of heart-healthy monounsaturated fat and 90 calories.
Serving tips:
Use it as a spread on sandwiches, wraps or burritos, in salads or as a dip. To prevent browning, add lemon juice to avocado flesh.
2. Tomatoes
Enjoy summer’s kaleidoscopic tomato harvest. There are many varieties and hues of tomatoes in season in the Midwest, from July to October. Most tomatoes are a good source of lycopene (an antioxidant that helps protect cells from damage and also may help lower bad cholesterol).
3. Salmon
Wild-caught salmon is a heart-healthy choice that’s perfect for summertime grilling. Eating 4 ounces of wild-caught salmon twice weekly provides you with an adequate intake of essential omega-3 fatty acids. Omega-3 fatty acids can help lower risk of sudden cardiac death, reduce blood clot formation, inhibit growth of plaque along artery walls and decrease triglycerides.
Cooking tips:
Lightly oil or spray the grill and keep the skin on fillets to prevent the salmon from sticking. Grill over medium heat.
4. Dark leafy greens
These nutritional powerhouses can go way beyond salads…… Read More:  http://health.clevelandclinic.org/2014/06/summers-bounty-top-5-healthy-foods-for-your-heart/
Source: Cleveland Clinic

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