I recently started reading the book, Mayo Clinic Healthy Heart for Life!
 What stuck out to me was a list of recommended foods that are both 
nutritious and can help maintain heart health. I plan on incorporating these 
items into my diet throughout my weight-loss journey and beyond:



Fish: Think salmon, tuna, or herring. Baked or broiled is the way to go.
 Fish is a good source of omega-3 fatty acids, which helps to lower blood 
pressure, cholesterol, and triglyceride levels.

Olive oil: Try it on bread or use it as cooking oil. Olive oil, along with  
peanut, canola, and flaxseed oil, is a good alternative to butter because 
it’s high in monounsaturated fats which help fight inflammation.

Dark chocolate: Cocoa is rich in antioxidant flavonoids and may help reduce
your chances of developing heart disease. Avoid milk chocolate because it is 
high in fat and sugar.

Beans: Full of fiber and antioxidants, beans are a good replacement for red
 meat.



Nuts: Walnuts, almonds, and pecans help lower cholesterol and provide 
heart-healthy unsaturated fats. Eat just one to three ounces a day so you 
don’t take in too many calories.



“Sticky” grains: Try adding oat and barley products to your diet. The 
soluble fiber in these grains may help to significantly lower your
 cholesterol.

Our 2012 Weight Loss Diary writer, Yasmin, is a 32-year-old web content producer who is looking to get healthy and love her body! Follow along on her year-long weight loss journey!

Who’s helping Yasmin? Tiara Coaching Life coach Alison Miller, Ph.D, nutritionist Keri Gans, R.D, and Equinox personal trainer Stephanie Pipia.


 

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