Top 10 Heart-Healthy Foods for Picky Eaters

Picky eaters have a hard time in life. Besides being harassed for their discriminating palates, they often have health problems due to poor nutrition. Even though they may be aware of the risks that accompany their poor eating habits, it can be hard for them to overcome their food aversions. Fortunately, some of the best foods for cardiovascular health are versatile and generally well liked. If you have trouble finding healthy foods for yourself or another picky eater in your life, check this list of the top ten heart-healthy foods for picky eaters.

Almonds

Almonds are a terrific source of omega-3 fatty acids, fiber, and good (monounsaturated and polyunsaturated) fats, all of which help prevent heart disease. They are also incredibly versatile. You can eat them by the handful or add them to cereal, yogurt, salads, and other foods. In addition, almond milk is a terrific alternative to milk.

Berries

Berries are fantastic sources of fiber, beta carotene, and many other nutrients that promote cardiovascular health. Considered to be nature's candy, they are incredibly versatile and can be used in baked goods, salads, cereal, and much more. Consider adding blueberries, cranberries, and other berries to your diet.

Brown rice

Brown rice is a healthy alternative to white rice. It is a terrific source of fiber as well as B-complex vitamins, which protect against blood clots and hardening of the arteries. For breakfast, a bowl of brown rice is a good alternative to oatmeal. Vegetables and flavorings can also be added to brown rice to make a healthy main dish or side dish. As a dessert, try brown rice pudding.

Chocolate

Don't get too excited if you only like milk chocolate. However, if you like dark chocolate, you're in luck. Dark chocolate with a cocoa content of at least 70 percent is an excellent source of reservatrol (also known as resveratrol) and cocoa phenols. These are antioxidants that help your heart by reducing LDL cholesterol, lowering blood pressure, and protecting blood vessels. Indulge in a chunk of dark chocolate or use it in baked goods such as oatmeal chocolate chip cookies.

Concord grapes

Rich in flavonoids, concord grapes can help reduce the risk of heart disease. In fact, drinking one cup of concord grape juice daily can lower blood pressure and strengthen the heart. Alternatively, munch on some concord grapes. They are a good source of fiber and are low in calories. Their many benefits include increasing HDL cholesterol and reducing the risk of blood clots.

Flaxseed

Flaxseed is packed with fiber, phytoestrogens, and omega-3 fatty acids. If you don't like fish, it's important to add ground flaxseed to your diet. Flaxseed is an ingredient in some store-bought breads and cereals. You can also add it to your own baked goods, hot cereal, and more.

Oats

Oats have long been touted as a good way to promote cardiovascular health by lowering cholesterol. They are a great source of soluble fiber and omega-3 fatty acids. Hot oatmeal is a terrific way to start the day, and it doesn't have to be boring. Put some variety in your oats by adding flaxseed, walnuts, almonds, and fresh or dried fruit. You can create something different each day to suit your mood. Oats are also versatile and can be an important ingredient in cookies, muffins, breads, granola, and other treats.

Oranges

Oranges contain fiber, beta carotene, and many more heart-healthy nutrients. If you like the taste but hate the thought of peeling an orange, try some orange juice. There are several varieties available, ranging from pulp-free to high-pulp juice. Some varieties also include calcium and other added health benefits.

Tomatoes

Tomatoes are rich in beta carotene, vitamin C, and other important nutrients that support cardiovascular health. They can be consumed in many different forms, including tomato sauce, tomato juice, and whole tomatoes, and they can be eaten raw or cooked.

Walnuts

Like almonds, walnuts are rich in omega-3 fatty acids, fiber, and good fats. They are just as versatile as almonds--possibly more so. Walnuts are terrific alone and in baked goods, salads, trail mix, yogurt, and other dishes.

Keep in mind that although these foods are good for cardiovascular health, other health considerations may make one or more of them a bad choice for some people. However, with so many great possibilities, you are bound to find a few things on the list to improve the diet of any picky eater.

Sources:

http://www.antioxidant-fruits.com/concord-grape.html

http://www.webmd.com/food-recipes/features/25-top-heart-healthy-foods