Nutrition & Weight Loss

3 Foods Your Heart Will Love

3 Foods Your Heart Will Love

By Vanessa Runs

Your heart deserves some pampering. For an organ that works so hard, here are three foods you can eat to boost its strength, ease its load, and show how much you really appreciate it.

1. Wild Salmon

Your heart will fall for: Salmon’s anti-inflammatory qualities

This perfect mix of hard-to-find qualities will make your heart thump. Wild salmon is chock-full of Omega-3s and healthy fatty acids. Its nutrients help boost your immune system, reduce blood clots, and protect against heart attacks. They also lower triglyceride levels, protect your arteries, and lower blood pressure.

Richard Saxe from the Salmon River Company suggests this simple way of preparing your fish so as to bring out its natural flavor and preserve its nutrients:

  1. In a hot cast iron skillet, sear the salmon, skin side up, in a bit of olive oil and butter for about two to three minutes until a “crust” forms on the flesh side.
  2. Flip the salmon over in the pan and season with good-quality, coarse sea salt and pepper.
  3. Put the pan into a pre-heated oven at 425F for about four to six minutes until the flesh starts to flake. Your salmon will come out delicious and tender.
  4. Enjoy.


2. Steel Cut Oats

Your heart will fall for: Oatmeal’s complex B-vitamins

Complex is sexier than boring. Oatmeal is easy to dress up, plus it has the versatility of a variety of B-vitamins like thiamin, niacin, and riboflavin. These vitamins protect against blood clots and atherosclerosis (hardening of the arteries). They also increase your HDL (good cholesterol).

To top that, these oats are also high in iron, which your heart craves for transporting oxygen to your active muscles. Here are some healthy ingredients you can use to jazz up your daily oatmeal:

  • Raisins
  • Cinnamon
  • Kefir
  • Chia seeds
  • Almond butter
  • Banana
  • Almond milk


3. Ground Flax Seeds

Your heart will fall for: Flax’s fiber richness.

This is a wealth your heart can definitely afford. Fiber helps keep your blood sugar levels steady throughout the day. Flaxseeds also help lower your risk of blood clots, stroke, and cardiac arrhythmias. It lowers LDL (bad cholesterol) and triglycerides.

Getting these seeds ground ensures proper absorption, plus they mix nicely into almost any food. Throw them on your salads, into your smoothies, and on top of that steaming bowl of steel cut oats. Your heart will love you for it.


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This post was written by:

- who has written 8 posts on Trail Running Club.

Vanessa is an ultra endurance trail runner, freelance writer, and Registered Holistic Nutritionist. She writes for Ultra Running Magazine, Trail Running Magazine, and, among other publications.

Vanessa loves the challenge of racing 100-milers and exploring new trails with her dog Ginger. From May 2011 through May of 2012 Vanessa completed 14 ultra distance races as well as a Rim-to-Rim-to-Rim crossing of the Grand Canyon.

Read Vanessa's full bio and follow her ultra adventures at

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