When we exercise, cardiovascular health is important, isn’t it?
I’d like to introduce you to 4 superhero ingredients found in Zenit snacks that benefit heart health. 🤎
In short
- Oats: their soluble fiber (beta-glucans) helps reduce “bad” LDL cholesterol.
- Haskap berries: a small Quebec fruit rich in antioxidants; fruits and vegetables protect the heart.
- Almonds: their healthy fats and fiber help lower LDL cholesterol.
- Plant proteins: replacing some animal proteins with plant proteins reduces LDL cholesterol.
1. Oats: we love them!
Let’s start with oat flakes, this wonderful ingredient found in many Zenit snacks. You’ll quickly understand why we add them almost everywhere.
“The large organic oat flakes I use in Zenit snacks come from Olofée Farm in Saguenay. The word “Olofée” means “rising in the wind thanks to acquired speed.” Olofée is a wonderful family business founded in 1974. Today, the farm processes more than 17,000 metric tons of oats per year.” 😮
Why are oats a superhero grain?
- This whole grain is rich in fiber and contains protein. These two nutrients contribute to satiety.
- Its fiber promotes regular bowel movements.
- Its soluble fiber, beta-glucans, helps reduce LDL cholesterol. Studies show that about 3 g of oat beta-glucans per day (the equivalent of about 1 cup of cooked oatmeal) reduces LDL by about 4 to 5%. Health Canada recognizes this effect as well.
- The fiber in oats nourishes the good bacteria in the gut.
Tip: let’s add oats to our breakfasts, meatball recipes, muffins... pretty much everywhere!
2. Haskap berries: a fruit to discover!
“I have a soft spot for this fruit because the haskap berries I use in the haskap and sunflower energy balls are harvested at my father Gérald’s farm on the North Shore. I love picking them myself during my summer vacation.”
Haskap berries have a unique and complex flavor, often associated with blackcurrants, blueberries, and raspberries. Some people detect hints of blackberries, plums, and rhubarb. This little fruit is very rich in antioxidants (anthocyanins), like blueberries, and it also contains vitamin C.
Why are haskap berries good for the heart? 💜
- Studies clearly show that a diet rich in fruits and vegetables helps reduce the risk of heart disease.
- Colorful fruits such as haskap berries are rich in antioxidants, compounds that help protect our cells.
- Like other berries, it contains fiber, which contributes to cardiovascular health and blood sugar regulation.
Tip: Let’s include plenty of colorful fruits and vegetables in our diet.
3. Almonds: perfect for snacking and spreading!
“I love reaching into a bag of roasted almonds. Rich in protein and an excellent source of fiber, almonds are a snack of choice. I also like spreading almond butter on toast and topping it with banana slices.”
Did you know that most Zenit snacks are bound with a blend of almond butter, honey, and maple syrup? That’s one of the reasons they’re so filling.
Why do almonds contribute to cardiovascular health? 🤎
- Almonds are rich in monounsaturated fats, which promote a healthy cholesterol profile when they replace saturated fats.
- A meta-analysis of 18 studies shows that eating them regularly reduces total cholesterol and LDL cholesterol.
- They contain fiber, phytosterols, vitamin E, and magnesium—nutrients that are beneficial for heart health.
Tip: Let’s regularly add almonds or other nuts and seeds to our diet (about ¼ cup per day).
4. Pea protein: a plant protein with a very interesting nutritional profile
“I’m adding more and more plant protein to my diet for environmental and health reasons. Pea protein isolates contain approximately 80 to 85% protein, which helps me meet my needs.” They can be found in Zenit organic plant proteins.
Why do plant proteins contribute to cardiovascular health? 🤎
- They contain no cholesterol and very little saturated fat.
- According to a meta-analysis of clinical trials, replacing some animal protein with plant protein reduces LDL cholesterol by approximately 5%.
- Whole legumes (peas, lentils, beans) also provide plenty of fiber. Protein isolates contain little, so vary your sources!
Tip: Let's regularly cook plant proteins, such as legumes (chickpeas, kidney beans, lentils…), tofu in our stir-fries, and seitan, and add pea protein to our smoothies.
Frequently asked questions
What foods are good for the heart?
Whole grains such as oats, vegetables and fruits, nuts such as almonds, legumes, and fatty fish are among the best choices for heart health.
How much oats are needed to lower cholesterol?
Approximately 3 g of beta-glucans per day, equivalent to about 1 cup of cooked oatmeal or ¾ cup of dry flakes spread throughout the day.
Do almonds lower cholesterol?
Yes. Eating almonds regularly reduces total cholesterol and LDL cholesterol, especially when they replace snacks high in saturated fat.
Are plant proteins better for the heart?
Replacing some animal protein with plant protein reduces LDL cholesterol by approximately 5%, according to a meta-analysis of clinical trials.
Danielle Dubois, nutritionist
Founder of Zenit Nutrition
References
- Ho HVT, Sievenpiper JL, Zurbau A, et al. The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials. Br J Nutr. 2016;116(8):1369-1382. PMID : 27724985
- Musa-Veloso K, Paulionis L, Poon T, Lee HY. The effects of almond consumption on fasting blood lipid levels: a systematic review and meta-analysis of randomised controlled trials. J Nutr Sci. 2016;5:e34. doaj.org
- Li SS, Blanco Mejia S, Lytvyn L, et al. Effect of Plant Protein on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. 2017;6(12):e006659. PMC5779002
- Camerise Québec. camerisequebec.com