The scoop: Dark leafy greens like kale and Swiss chard "are loaded with fiber, which reduces the risk of heart disease," says Bauer. "They're also one of the top sources of beta carotene, a powerful antioxidant that helps repair and renew your skin to give it a youthful glow."
Spinach, too, packs a healthy wallop. In addition to beta-carotene, it's brimming with lutein, potassium, fiber and folate which all work to help keep your heart in great shape. Folate is also a vital nutrient for DNA repair so spinach helps to keep your skin looking its best -- from the inside out.
Tip: In their book "SuperFoods HealthStyle," Steven Pratt, M.D. and Kathy Matthews offer some tips on how to pick the best of the bunch when shopping for greens; "Look for fresh-looking fresh-smelling greens," they say. "Avoid any that are yellow or browned." They also recommend that you refrain from washing them right away, waiting till right before you're going to prepare or eat them.
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Avocados = hydrated and protected skin
The scoop: Avocados, which are ranked by the Guinness Book of World Records as the world's most nutritious fruit, are not only rich in vitamins A, C, E and K but also boast "healthy" fats that make them both heart healthy and wonderful for hair and skin. (Research has even shown that avocados can help with serious skin issues like eczema.) Many experts also extol the virtues of avocado oil, which has natural sunscreen properties and has been proven to protect against UVA and UVB rays much more effectively than other plant based oils.
Tip: Avocados work their beauty magic when applied topically as well as when ingested. Try this easy, at-home hair mask that will help hydrate and add shine and body. First, mix a mashed avocado with an egg yolk and a tablespoon of olive oil. Apply to hair, cover with a plastic cap for 20-30 minutes then rinse and shampoo.
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Salmon = protected and less wrinkled skin
The scoop: "Salmon is one of the premiere sources of omega-3 fats," says Bauer, who notes that while it's "common knowledge that omega-3s boost heart health by lowering triglycerides, fighting inflammation, and improving blood flow," many people don't know that "omega-3s are also beneficial for your skin." Bauer continues, "studies suggest they may help protect the skin from the sun's damaging rays." These studies also indicate that the fatty acids reduce the cellular inflammation that can cause redness, loss of firmness and wrinkles. Dr. Perrin adds that fish ("ANY fish") is the best protein source for a healthy heart. Don't like salmon? Try mackerel, tuna, herring or sardines for similar effects on both your health and beauty.
Tip: When choosing salmon, you want to try to buy wild salmon instead of farm raised -- the wild fish are higher in the helpful omega-3s and don't contain the pink dyes present in many farm raised fish. Also, if you're not a fish person and just can't envision sitting down and eating a big piece of salmon, try easing into it by opting for salmon sushi rolls made with brown rice (and avocado!) instead.
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Lentils = strong and healthy hair and nails
The scoop: "Lentils are a stellar source of fiber and potassium, two nutrients that can help tame high blood pressure," says Bauer, who also notes that the beans are "one of the best plant sources of iron and protein, which help your hair and nails grow healthy and strong."
Tip: In their book "SuperFoods HealthStyle," Dr. Steven Pratt and Kathy Matthews praise the virtues of beans -- all beans. They love them because they help to lower cholesterol, reduce cancer risks, reduce obesity and offer many other health benefits. The pair says that lentils are a "great introduction to legumes" because they're easy to cook (no soaking required) and very versatile. They recommend, "cooking up a batch to keep in a plastic container and eat as a side dish or add to broth for an almost instant, filling, healthy soup."
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Berries = youthful-looking skin
The scoop: "Berries like blueberries and acai," says Simpson are "rich in proanthocyanidins (a kind of condensed tannin -- like the ones found in red wine that are purported to pack many health benefits) and have been shown to help reduce oxidative stress in the body." What that means in language we can easily understand is that research has shown that these proanthocyanidins may act as "free radical scavengers" that "gobble up" some of the "bad" things that get into our bodies like pollution and cigarette smoke.
Bauer concurs and says that berries are "loaded with antioxidants that have health-boosting effects all over your body -- they've been shown to raise HDL (good) cholesterol levels and lower blood pressure." She also notes that, "antioxidants may help fend off wrinkles." And, Lisa Drayer, author of "The Beauty Diet," is a huge fan of the simple blueberry, saying, "I included [them] in my Top 10 Beauty Foods because their antioxidant, anti-aging, and anti-inflammatory effects protect you from premature aging."
Tip: Think twice before tossing your daily dose of berries on top of your cereal and milk. Research has shown that the proteins in milk interfere with the body's absorption of antioxidants. A better way to eat them is in oatmeal or blended into a milk-free smoothie -- or, of course, just by the handful.
February is all about hearts. And, not just the fuzzy red and chocolate-y marshmallow Valentine's Day kind. Nope. February is also all about your heart's health, and beauty, believe it or not, factors into it too.
You see, since 1963, the second month of the year has been deemed American Heart Month by the American Heart Association. The AHA, in association with the President of the United States, launched the program to help raise awareness about the cardiovascular diseases -- specifically strokes -- that kill more than a million of us each year.
Happily, there are steps (including diet and exercise) that we can take to help reduce the risks of developing these diseases and there are even a bunch of nutrient-rich foods that experts recommend we all eat to help stave off cardiovascular -- and other -- illnesses.
The fact that a lot of these healthy foods also offer beauty benefits is just a bonus -- one that we're hoping may just persuade you to eat healthier. After all, vanity can be quite the motivator.
To get the full scoop on precisely which beauty bonuses we can expect from eating the top heart healthy foods, we talked to three experts in the field. "TODAY Show" health and nutrition expert Joy Bauer, plastic surgeon (and anti-aging and rejuvenation authority) Dr. Frank J. Ferrin and nutritionist (specializing in beauty) Paula Simpson were all happy to help educate us on the benefits to be reaped from eating these "wonder" foods. After all, clichád as it may sound, you are what you eat and, as Simpson says, when it comes to beauty, "It all starts with what you put into your body."
