When you hear "heart-healthy diet," popcorn may not come to mind, but you can make homemade popcorn that is, indeed, good for your heart. Popcorn originated in the United States centuries ago, and you can eat it year-round. It is considered a grain, while corn prepared in other ways is considered a vegetable.
Heart Disease and Diet
Heart disease is the No. 1 cause of death in the United States, PubMed Health reports. It typically develops as plaque lines the walls of the coronary arteries over time, leaving a narrow path for blood to flow as it nourishes the heart muscle. Unhealthy food containing saturated fat and trans fat significantly contributes to this plaque buildup. In contrast, healthy oils such as canola oil and olive oil reduce the risk of heart disease.
Heart-healthy Popcorn
Popcorn is a whole-grain food that contains fiber and a small amount of vitamins and minerals. It is low in calories and fat. The fiber in popcorn is mostly insoluble, which aids the digestive tract, and partly soluble, which benefits the cardiovascular system and heart. Popcorn should be air-popped or cooked in a small amount of healthy oil, such as canola oil. Healthy toppings include raisins, dried cranberries, peanuts, 1 tsp. of garlic powder, 2 tbsp. of melted dark chocolate or 2 tsp. of cinnamon-sugar per 3-cup serving of popped kernels.
Unhealthy Popcorn
Movie theaters add saturated fat and salt to their popcorn, while packaged microwave popcorn usually contains a large amount of saturated fat and salt. Some microwave popcorn also contains artery-clogging trans fat. The excess calories contained in most commercial popcorn products contribute to obesity, which increases your risk of heart disease. The salt in these products can raise your blood pressure, which also increases the odds you will develop heart disease.
How to Lower Your Risk of Heart Disease Through Diet
Air-popped popcorn is an excellent addition to a heart-healthy diet, especially when you eat it instead of a less-healthy snack, such as chips, pastry or candy. A 3-cup serving size is appropriate. In addition to two snacks per day, eat three light meals that collectively include low-fat, protein-rich foods, skim milk products, vegetables, fruits, whole grains and healthy oils.
