HEART HEALTHY FOODS & BAKING TIPS
By Megan Roosevelt, RDN & Founder of HealthyGroceryGirl.com
February is ‘Bake for Family Fun’ month, and the Home Baking Association encourages families to spend time together in the kitchen! In February, we also honor Heart Health Month. Heart health is important because heart disease is the leading cause of death in the United States (1). The good news is that many diet and lifestyle factors can help reduce the risk of heart disease.
When it comes to baking, some people may think baked goods are purely a treat and not a heart-healthy choice. However, many heart-healthy foods can be incorporated into baked goods to provide a nutritional benefit to nourish the body! When consumed in moderation, baked goods can be both a nourishment for the body and enjoyment for the soul! After all, fun and enjoyment are also important for a healthy lifestyle.
Today, let’s explore foods that support heart health, tips for heart-healthy baking, and some delicious, heart-healthy recipes!
10 FOODS TO SUPPORT HEART HEALTH
APPLES |
Apples contain a type of fiber called pectin, which can help block cholesterol absorption and help the body eliminate cholesterol. |
AVOCADOS |
Avocados contain omega-3 fatty acids, which have been known to support heart health! |
BEANS |
Research has found that people who eat ¾ cup of beans a day showed significantly lowered LDL “bad cholesterol” levels in their blood levels (2). |
BERRIES |
Berries are rich in antioxidants such as anthocyanins, which are known to help protect against oxidative stress and inflammation, which are precursors to the development of heart disease(3). |
CACAO |
Consuming cacao or dark chocolate (70% or higher) may reduce the risk of heart disease (4). This is due to the numerous benefits of cacao! Cacao contains magnesium, which supports cardiovascular health, and flavonoids, which may help lower blood pressure and improve blood flow. Cacao also contains antioxidants to help protect against oxidative stress. |
FLAXSEEDS |
Flaxseeds are a rich source of omega-3 fatty acid, alpha-linolenic acid, and fiber. Consuming ground flaxseeds has been associated with a reduced risk of cardiovascular disease and cancer (5). |
GARLIC |
Studies have shown that regular garlic consumption may help prevent cell damage, regulate cholesterol and help to lower blood pressure. |
OLIVE OIL |
Extra virgin olive oil, also known as EVOO, has anti-inflammatory, antioxidant and vasodilatory nutrients that may contribute to a lowered atherosclerotic burden and support heart health overall (6). |
TOMATOES |
Tomatoes are a wonderful heart-healthy food! Tomatoes contain lycopene, and studies have shown that low levels of lycopene are associated with an increased risk of heart disease (7). |
WALNUTS |
Nuts, particularly walnuts, have been shown to aid in cardiovascular disease prevention (8)! Walnuts also contain heart-healthy nutrients such as magnesium, copper, manganese, and fiber. |
5 TIPS FOR BAKING FOR HEART HEALTH
BAKE WITH A ‘FLAX EGG’
Add 1-2 tablespoons of ground flaxseed to most baked recipes for a boost of heart-healthy omega-3s. If you eat vegan or avoid eggs, you can replace the eggs in a recipe with a flax egg! A flax egg is made by combining 1 tablespoon of ground flaxseeds with 3 tablespoons of warm water; stir and let sit for 3 minutes to create a gel-like consistency and use in place of 1 egg. If the recipe calls for 2 eggs, then simply double the flax egg ingredients.
BAKE WITH WHOLE GRAINS
Aim to bake with whole grains such as whole wheat, or if baking gluten-free, try brown rice flour, oat flour, or sorghum flour. Whole grains retain the heart-healthy nutrients found naturally in grains compared to a refined grain.
SWAP FOR A BETTER SUGAR
Bake with a better-for-you sweetener such as Purecane! Try Purecane's baking sweeteners, such as traditional sugar, brown sugar, and confectioners sugar. Purecane is an incredible swap for regular sugar because it is sugar-free, has zero net carbs, and a low glycemic index, so it has no effect on blood sugar levels. This calorie-free sweetener contains no artificial ingredients and also tastes great!
ADD SWEETNESS WITH FRUIT
Another great way to naturally sweeten recipes while also adding nutrients and fiber is to use fruit! For example, try bananas, applesauce, or avocado!
BE MINDFUL OF FAT SOURCES
Avoid fat sources that contain trans fats or are high in long-chain saturated fats (such as butter). Trans fats can increase LDL "bad" cholesterol and decrease HDL "good" cholesterol (9). Aim for heart-healthy fat such as olive oil or avocado oil.
HEART HEALTHY DESSERT RECIPES
Try one of these recipes below that contain heart healthy ingredients such as chocolate, olive oil, berries and more!
- Copycat Peanut Butter Cups
- Lemon Almond Poppyseed Cake
- Chocolate Prune Cupcakes
- Lemon Olive Oil Cake
- Vegan Baked Blueberry Oatmeal
- Healthy Granola Recipe
Wishing you a delicious and heart healthy month!
You can stay connected with Megan Roosevelt, RDN on Instagram at @HealthyGroceryGirl, watch recipe videos at YouTube.com/HealthyGroceryGirl or visit her recipe and wellness blog at HealthyGroceryGirl.com
See how Purecane does healthy lifestyle choices on Facebook and Instagram
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