1. Black Beans
Mild, tender black beans are packed with heart-healthy nutrients
including folate, antioxidants, magnesium, and fiber — which helps
control both cholesterol and blood sugar levels.
Tip: Canned black beans are quick additions to soups and salads. Rinse to remove extra sodium.
2. Fresh Herbs
Fresh herbs make many other foods heart-healthy when they replace
salt, sugar, and trans fats. These flavor powerhouses, along with nuts,
berries — even coffee — form a global approach to heart-wise eating.
Read on for more delicious ways to fight heart disease, stroke, high
blood pressure, high cholesterol, and diabetes.
Fact: Rosemary, sage, oregano, and thyme contain antioxidants.
3. Salmon: Super Food
A top food for heart health, it’s rich in the omega-3s EPA and DHA.
Omega-3s may lower risk of rhythm disorders and reduce blood pressure.
Salmon also lowers blood triglycerides and reduces inflammation. The
American Heart Association recommends two servings of salmon or other
oily fish a week.
Tip: Bake in foil with herbs and veggies. Toss extra cooked salmon in fish tacos and salads.
4. Tuna for Omega-3s
Tuna is a good source of heart-healthy omega-3s; it generally costs
less than salmon. Albacore (white tuna) contains more omega-3s than
other tuna varieties. Reel in these other sources of omega-3s, too:
mackerel, herring, lake trout, sardines, and anchovies.
Tip: Grill tuna steak with dill and lemon; choose tuna packed in water, not oil.
5. Extra Virgin Olive Oil
This oil, made from the first press of olives, is especially rich in
heart-healthy antioxidants called polyphenols, as well as healthy
monounsaturated fats. When olive oil replaces saturated fat (like
butter), it can help lower cholesterol levels. Polyphenols may protect
blood vessels.
Tip: Use for salads, on cooked veggies, with bread. Look for cold-pressed and use within six months.
6. Walnuts
A small handful of walnuts (1.5 ounces) a day may lower your
cholesterol and reduce inflammation in the arteries of the heart.
Walnuts are packed with omega-3s, monounsaturated fats, and fiber. The
benefits especially come when walnuts replace bad fats, like those in
chips and cookies — and you don’t increase your calorie count.
Tip: A handful has nearly 300 calories. Walnut oil has omega–3s, too; use in salad dressings.
7. Almonds
Slivered almonds go well with vegetables, fish, chicken, even
desserts, and just a handful adds a good measure of heart health to your
meals. They’re chock full of plant sterols, fiber, and heart-healthy
fats. Almonds may help lower LDL cholesterol and reduce the risk of
diabetes.
Tip: Toast to enhance almonds’ creamy, mild flavor.
8. Edamame
These green soybeans are moving beyond Japanese restaurants, where
they’re a tasty appetizer. They’re packed with soy protein, which can
lower blood triglyceride levels. A half cup of edamame also has 9 grams
of cholesterol-lowering fiber — equal to four slices of whole-wheat
bread.
Tip: Try frozen edamame, boil, and serve warm in the pod.
9. Tofu
Make soy protein the main attraction more often at dinnertime by
cooking with tofu instead of red meat. You gain all the heart-healthy
minerals, fiber, and polyunsaturated fats of soy — and you avoid a load
of artery-clogging saturated fat.
Tip: Chop firm tofu, marinate, then grill or stir-fry, going easy on the oil. Add tofu to soups for protein with no added fat.
10. Sweet Potatoes
Sweet potatoes are a hearty, healthy substitute for white potatoes
for people concerned about diabetes. With a low glycemic index, these
spuds won’t cause a quick spike in blood sugar. Ample fiber, vitamin A,
and lycopene add to their heart-healthy profile.
Tip: Enhance their natural sweetness with cinnamon and lime juice, instead of sugary toppings.
11. Oranges
This sweet, juicy fruit contains the cholesterol-fighting fiber
pectin — as well as potassium, which helps control blood pressure. A
small study shows that OJ may improve blood vessel function and modestly
lower blood pressure through the antioxidant hesperidin.
Tip: A medium orange averages 62 calories, with 3 grams of fiber.
12. Swiss Chard
The dark green, leafy vegetable is rich in potassium and magnesium,
minerals that help control blood pressure. Fiber, vitamin A, and the
antioxidants, lutein and zeaxanthin, add to the heart-healthy profile.
Tip: Serve with grilled meats or as a bed for fish. Saute with olive oil and garlic until wilted, season with herbs and pepper.
13. Carrots
The latest research on carrots shows these sweet, crunchy veggies may
help control blood sugar levels and reduce the risk of developing
diabetes. They’re also a top cholesterol-fighting food, thanks to ample
amounts of soluble fiber — the kind found in oats.
Tip: Sneak shredded carrots into spaghetti sauce and muffin batter.
14. Barley
Try this nutty, whole grain in place of rice with dinner or simmer
barley into soups and stews. The fiber in barley can help lower
cholesterol levels and may lower blood glucose levels, too.
Tip: Hulled or “whole grain” barley is the most
nutritious. Barley grits are toasted and ground; nice for cereal or as a
side dish. Pearl barley is quick, but much of the heart-healthy fiber
has been removed.
15. Oatmeal
Oats in all forms can help your heart by lowering LDL, the bad
cholesterol. A warm bowl of oatmeal fills you up for hours, fights snack
attacks, and helps keep blood sugar levels stable over time — making it
useful for people with diabetes, too.
Tip: Swap oats for one-third of the flour in pancakes, muffins, and baked goods. Use oats instead of bread crumbs in cooking.
16. Flaxseed
This shiny, honey-colored seed has three elements that are good for
your heart: fiber, phytochemicals called lignans, and ALA, an omega-3
fatty acid found in plants. The body converts ALA to the more powerful
omega-3s, EPA and DHA.
Tip: Grind flaxseed for the best nutrition. Add it to cereal, baked goods, yogurt, even mustard on a sandwich.
17. Low - Fat Yogurt
While low-fat dairy is most often touted for bone health, these foods
can help control high blood pressure, too. Milk is high in calcium and
potassium and yogurt has twice as much of these important minerals. To
really boost the calcium and minimize the fat, choose low-fat or non-fat
varieties.
Tip: Use milk instead of water in instant oatmeal, hot chocolate, and dried soups.
18. Foods Fortified With Sterols
Want the heart-healthy power of vegetables in your milk or on toast?
Margarine, soy milk, or orange juice can deliver — when they’re
fortified with cholesterol-fighting sterols and stanols. These plant
extracts block cholesterol absorption in the gut and can lower LDL
levels by 10% without affecting good cholesterol.
Tip: Consume at least 2 grams of sterols a day.
19. Coffee
Coffee and tea may help protect your heart by warding off type 2
diabetes. Studies show that people who drink 3-4 cups a day may cut
their risk by 25% — and even decaffeinated coffee works. Caution is due,
however, for those who already have diabetes or hypertension; caffeine
can complicate these conditions.
Tip: Choose black coffee or a non-fat latte to limit fat and calories.
20. Cayenne Chili Pepper
Shaking hot chili powder on food may help prevent a spike in insulin
levels after meals. A small study in Australia showed that simply adding
chili to a hamburger meal produced lower insulin levels in overweight
volunteers.
Tip: Chili powder is a blend of five spices, while
dried chili pepper comes from a single hot pepper. Both are good
substitutes for salt in recipes.
21. Kosher Salt
This may be worth a try for people with high blood pressure. Kosher
salt may give you more salty flavor with less actual salt — and less
sodium — than if you sprinkled table salt on your food. The larger
crystals impart more flavor than finely ground salt. You’ll still need
to measure carefully; a teaspoon of Kosher salt has 1,120-2,000 mg of
sodium, while the daily limit for most people is 1,500 mg. And in
cooking, the taste advantage is lost.
22. Cherries
Cherries are packed with anthocyanins, an antioxidant believed to
help protect blood vessels. Cherries in any form provide these
heart-healthy nutrients: the larger heart-shaped sweet cherries, the
sour cherries used for baking, as well as dried cherries and cherry
juice.
Tip: Sprinkle dried cherries into cereal, muffin batter, green salads and wild rice.
23. Blueberries
The list of healthy nutrients in blueberries is extensive:
anthocyanins give them their deep blue color and support heart health.
Blueberries also contain ellagic acid, beta-carotene, lutein, vitamin C,
folate, magnesium, potassium, and fiber.
Tip: Add fresh or dried blueberries to cereal, pancakes, or yogurt. Puree a batch for a dessert sauce.
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