24 Foods That Can Save Your Heart
Fresh Herbs
Fresh herbs make many other foods
heart-healthy when they replace salt, fat, and cholesterol. These flavor
powerhouses, along with nuts, berries — even coffee — form a global approach to
heart-wise eating. Read on for 23 more delicious ways to fight heart disease,
stroke, high blood pressure, high cholesterol, and diabetes.
Fact: Rosemary, sage, oregano, and
thyme contain antioxidants.
Black
Beans
Mild, tender black beans are packed
with heart-healthy nutrients including folate, antioxidants, magnesium for
lowering blood pressure, 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.
Red Wine and
Resveratrol
If you drink alcohol, a little red
wine may be a heart-healthy choice. Resveratrol and catechins, two antioxidants
in red wine, may protect artery walls. Alcohol can also boost HDL, the good
cholesterol.
Tip:
Don't exceed one drink a day for women; one to two drinks for men – and talk to
your doctor first. Alcohol may cause problems for people taking aspirin and
other medications. Too much alcohol hurts the heart.
Salmon: Super Food
A top food for heart health, it's
rich in the omega-3s EPA and DHA. Omega-3s lower risk of rhythm disorders, which
can lead to sudden cardiac death. 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.
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.
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
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 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.
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 vitamin E, 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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Kosher Salt
This may be worth a try for people
trying to control high blood pressure. It has half the sodium of table salt,
thanks to its large crystals. You'll still need to measure carefully; a teaspoon
of Kosher salt has 1,120 milligrams of sodium — not too far below the
1,500-milligram daily limit for people with hypertension.
Tip: Mix with your favorite herbs
for a homemade, low-salt spice blend.
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.
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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Cayenne Chili Pepper
Kosher Salt
Barley
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