10 Foods for a Healthy Heart


Your heart does so much for you...take care of your heart by adding these 10 foods to your diet!

1. Leafy green vegetables- Kale and spinach are a great source of vitamin K, which protects the arteries and promotes proper blood clotting.

2. Berries- Strawberries, blueberries and black raspberries fight inflammation and stress with antioxidants and decreases the chance of heart disease.

3. Whole Grains- Brown rice, oats and quinoa are high in fiber which helps reduce LDLs (bad cholesterol).

4. Avocados- The main fatty acid is a monounsaturated fat called oleic acid. This is also the predominant fatty acid in olive oil, associated with various health benefits.

5. Fatty Fish- Salmon, trout, herring and mackerel are an excellent source of Omega 3 fatty acids. Studies show that people who eat fish tend to be much healthier, with a lower risk of heart disease, depression, dementia and all sorts of common diseases.

6. Healthy Nuts- Almonds, walnuts, macadamia and other nuts are high in protein, vitamin E and magnesium which lowers the risk of obesity, heart disease and type 2 diabetes.

7. Beans- Beans contain resistant starch which helps aid in digestion by promoting a healthy gut.

8. Tomatoes- They are loaded with lycopene- a natural plant pigment with powerful antioxidants that help neutralize free radicals.

9. Seeds- Chai, hemp and flax seeds are great sources of heart healthy nutrients and Omega 3 fatty acids!

10. Dark chocolate- Tasty and healthy! Not only can dark chocolate improve brain function, it's also rich in antioxidants that have potent biological activity, and can lower blood pressure and protect LDL cholesterol in the blood from becoming oxidized

"My name is Irvin Markham. I am a member of A2 Physical Therapy and Fitness. I have been a member of several gyms but never had a personal trainer. With no schedule or workout plan, I would always eventually quit. My wife suggested to go see her personal trainer Kristi Cruz. What a difference the experience has made in helping me get the most out of my workouts. Kristi has not only helped me get 71 year old body back in shape physically, but mentally as well. She has put me on a set schedule and encourages me to do all the things I need to do to stay healthy. I cannot thank Kristi and the entire staff at A2 for all of the support they have shown me."

− Irvin

"My wife was trying to get me to go to A2 after she was enjoying the classes. I am busy and wanted to go but always had an excuse. Well one she pre-paid for me to go. Time for me to face my fears about why I hadn’t been going because now I am going. First, I was in ok shape active just not work out shape plus what if I couldn’t beat my wife or the other women in class? What if I passed out?

As Saturday approached my fears rose and my brain searched for an excuse. Yet when I arrived at the class what I found was nothing like I was fearing, quite the opposite. Everyone is focused on their own pace. While being motivating Kristi is not forceful but positive and supportive, coaching each person at their ability.

It has not been a month of one day a week, my body has reacted by toning up, my six pack is back. My wife was mad and happy at the same time. I have been seeing a chiropractor for maintenance and recently my body is firming up and I do not feel the aches and pains of getting older. Was I sore after the first workout? Yes for a few days I was sore, but each week the soreness would decrease. After a month I am not sore but stiff the next day, feeling stronger each workout.

Thank you, A2 Physical Therapy and Kristi, for the good music and for pushing us without pressuring us."

− Mike

"Clear, communicative staff that showed great motivation in helping me return to my return to my recreational work and athletic activities Danny is super knowledgeable and had a strong sense of intuition in helping me identify and overcome my limitations. I’ve made an excellent recovery from a critical injury thanks to A2 and am now back to my usual flow."

− Keyon