SLIDESHOW
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25 Heart-Healthy Foods ( courtecy;- medicineNet.com )
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See 25 foods that are loaded with nutrients to help protect
your cardiovascular system.
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Introduction
Your body is a finely
tuned machine, and to keep it running in top form you need the proper fuel so
your heart stays healthy. With help from the American Heart Association, here
is a list of 25 of the best foods to protect your heart and blood vessels, along
with menu suggestions to incorporate these items into your daily meals.
Salmon
Salmon
is chock full of omega-3 fatty acids, which can decrease the risk of abnormal
heartbeats (arrhythmias), lower triglyceride levels, and slow the growth of
plaque in the arteries, and slightly lower blood pressure. The American Heart
Association recommends eating omega-3 foods including salmon twice a week.
Salmon
is a versatile food. Grill it with a rub or marinade, chop some and add to a
pasta dish with fat free marinara sauce, or add to salads.
2. Flaxseed (ground)
Ground
flaxseed also has omega-3's, along with both soluble and insoluble fiber, and
lignans, which have both plant estrogen and antioxidant qualities.
Ground
flaxseed is easy to incorporate into your diet and can be mixed into just about
anything you normally eat. Sprinkle it on your breakfast cereal, on top of low
fat yogurt, mix into muffins, or combine into your smoothies.
3. Oatmeal
Oatmeal
is a tasty breakfast food, and another good source of those omega-3 fatty acids
and fiber. It's also full of nutrients including magnesium, potassium, folate,
niacin, and calcium.
Oatmeal
is a filling breakfast, and you can top it with fresh berries for an even more
heart-healthy meal. You can also make fat free oatmeal cookies, oat bread, or
mix it into a turkey burger meatloaf.
Black or Kidney Beans
You
know the kids' chant: Beans, beans, good for your heart. It's true! Beans have
lots of soluble fiber, B-complex vitamins, niacin, folate, magnesium, calcium,
and you guessed it, omega-3 fatty acids.
Beans
are so versatile. You can make them in soups, stews, or salads, or make a meal
out of them. Many Indian style recipes use beans as the main ingredient.
5. Almonds
Almonds
are a great heart-healthy snack that contain plant omega-3 fatty acids, vitamin
E, magnesium, fiber, heart-favorable mono- and polyunsaturated fats, and
phytosterols.
Almonds
are easy to eat – you can top your yogurt or salad with almond slivers, or
snack on a healthy trail mix. You can also try them in cooking and sprinkle
them on a rice or quinoa dish, or atop some salmon for a nice crunch. Just be
sure the almonds are raw or dry roasted, rather than roasted in oil, and keep
portion sizes in mind. Though they are heart-healthy they are also high in fat
and calories and should be eaten in moderation
. Walnuts
Like
almonds, walnuts contain plant omega-3 fatty acids, vitamin E, magnesium,
folate, fiber, heart-favorable mono- and polyunsaturated fats, and
phytosterols.
Also
like almonds, walnuts are a tasty addition to salads, and are also great
additions to muffins or breakfast pancakes. Again, keep walnut portion sizes in
mind. Though they are heart-healthy they are also high in fat and calories and
should be eaten in moderation.
7. Red Wine
Red
wine contains types of flavonoids called catechins and resveratrol. Flavonoids
can help maintain the health of your blood vessels, and may keep blood clots
from forming.
Have
a glass of wine with dinner, or make a wine spritzer – mix wine with sparking
water – to cut calories while still getting the benefits. However, the American
Heart Association does not recommend people start drinking simply to prevent
heart disease. Drinking alcohol carries a risk of alcoholism, and can lead to
high blood pressure, obesity, stroke, breast cancer, suicide, and accidents.
Enjoy red wine in moderation.
Tuna
Like
salmon, tuna is a fish that is a good source of omega-3 fatty acids, and it
also contains folate and niacin.
Tuna
salad (light on the mayo) is an easy lunch snack that will keep you full. Tuna
also makes a great salad topping, and can also be grilled for a tasty dinner.
Tofu
Tofu
is a great source of protein, it's vegetarian, and it's full of heart-healthy
nutrients including niacin, folate, calcium, magnesium, and potassium.
Tofu
is easy to prepare and can be part of almost any meal. Thinly slice the
"firm" variety of tofu, marinate for several hours and grill or add
to your favorite veggie stir-fry. Make a tofu, lettuce, and tomato sandwich on
whole grain bread, use instead of meats in pasta dishes, and add in slices or
cubes to salads for added protein.
10. Brown Rice
Brown
rice is not only tasty, it's heart healthy with B-complex vitamins, fiber,
niacin, magnesium, and fiber.
You
can add brown rice to just about any dish and you can't go wrong. Microwaveable
brown rice with a few chopped veggies makes an easy and quick lunch. Mix it
with some black beans or tofu, make a stir-fry, add to soups, or even serve
cold in a salad.
. Soy Milk
Soy
milk contains isoflavones (a flavonoid), B-complex vitamins, niacin, folate,
calcium, magnesium, potassium, and phytoestrogens. The protein found in soy
milk, versus the protein found in animal milks, can help lower blood
cholesterol levels and may provide other cardiovascular benefits.
Use
soy milk in your whole grain breakfast cereal or blend in a smoothie, or
replace the dairy milk in any recipe with soy milk.
12. Blueberries
Berries
are good for your heart and the rest of your body. Berries are packed with
nutrients including beta-carotene and lutein (carotenoids), anthocyanin (a
flavonoid), ellagic acid (a polyphenol), vitamin C, folate, calcium, magnesium,
potassium, and fiber.
Berries
are easy to eat as a healthy snack by themselves, or top your cereal or
pancakes, blend into a smoothie, top your low fat yogurt, or have some on a
salad.
3. Carrots
Carrots
are a good source of alpha-carotene (a carotenoid) and fiber.
Baby
carrots make a great snack. Chopped they add crunch to salads, and you can even
sneak shredded carrots into many recipes including tomato sauce, muffins, or
soups.
. Spinach
Spinach
packs a heart-healthy punch with beta-carotene (a carotenoid), vitamins C and
E, potassium, folate, calcium, and fiber.
Spinach
makes a great base for salads and can be used on sandwiches in lieu of lettuce.
You can also sneak some into a fruit smoothie, add it to your pizza, or mix
into an egg white omelet.
15. Broccoli
Broccoli
is a powerhouse vegetable with beta-carotene (a carotenoid), vitamins C and E,
potassium, folate, calcium, and fiber.
Broccoli
tastes great added to soups, mixed in with veggie dips, added to salads, or
mixed with a brown rice dish
Sweet Potato
Sweet
potatoes are an excellent source of vitamin A (as beta-carotene, a carotenoid),
as well as vitamins C and E, potassium, folate, calcium, and fiber. Sweet
potatoes are not the same as yams. Yams are healthy, but sweet potatoes pack
more nutrients and fiber.
You
can prepare a sweet potato almost any way you want and it will be tasty! Bake a
whole potato and top with veggies, cut into slices and bake until crisp for
healthy fries, use a food processor and puree sweet potato for a creamy-tasting
soup, or mash for a side dish.
17. Red Bell Peppers
Red
bell peppers are tangy, crunchy, and full of heart-healthy beta-carotene and
lutein (carotenoids), B-complex vitamins, folate, potassium, and fiber.
They
are delicious in salads and wraps, or cut into slices to snack on raw. Grill or
roast for a hearty side dish, or add to sauces or main dishes for extra flavor.
Asparagus
Asparagus
is a healthy veggie that contains beta-carotene and lutein (carotenoids),
B-complex vitamins, folate, and fiber.
Asparagus
makes an excellent heart-healthy side dish. Grill or steam lightly and sprinkle
with some balsamic vinaigrette. Add to salads, stews, or casseroles.
. Oranges
Oranges
are a perfect totable snack, juicy and filled with nutrients such as
beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones
(flavonoids), vitamin C, potassium, folate, and fiber.
The
whole fruit is best, and tasty to eat on its own. You can also add orange
slices to salads, yogurt, or even chicken dishes. Orange juice can also offer
some of the same benefits, but per serving you are best off with the fruit.
20. Tomatoes
Tomatoes
are a versatile heart-healthy food with beta- and alpha-carotene, lycopene,
lutein (carotenoids), vitamin C, potassium, folate, and fiber.
Raw,
tomatoes can be added to sandwiches or salads. Cooked, they make great sauces,
and are perfect additions to pasta dishes.
Acorn Squash
Acorn
squash is another heart-healthy food with beta-carotene and lutein
(carotenoids), B-complex and C vitamins, folate, calcium, magnesium, potassium,
and fiber.
Baked
acorn squash is
Cantaloupe
Cantaloupe
is a summertime favorite that also contains heart-healthy nutrients such as
alpha- and beta-carotene and lutein (carotenoids), B-complex and C vitamins,
folate, potassium, and fiber.
You
can enjoy cantaloupe any time of day – just cut and eat! Also try some blended
into a smoothie, or mix with other fruits for a fresh fruit salad.
Papaya
Papaya
contains beta-carotene, beta-cryptoxanthin, lutein (carotenoids), Vitamins C
and E, folate, calcium, magnesium, and potassium.
Papaya
goes great with heart-healthy salmon. It's also great in a smoothie, fruit
salad, frozen into a popsicle, added to salsa, or even grilled.
4. Dark Chocolate
Good
news! Chocolate contains heart-healthy resveratrol and cocoa phenols
(flavonoids), which can lower blood pressure.
Stick
to dark chocolate with 70% or higher cocoa content to reap the benefits, and
remember moderation is key because chocolate is high in calories, fat, and
sugar. Only one serving is needed.
25. Tea
Tea
contains catechins and flavonols (flavonoids), like red wine, which can help
maintain the health of your blood vessels, and may keep blood clots from
forming. Green tea in particular has been touted for its antioxidant
properties.
Enjoy
tea hot or cold. Try adding some lemon. To get more antioxidants from the tea,
brew with hotter water, and steep for at least three to five minutes. Avoid
sugar or cream as these add unnecessary calories and fat.
Your Guide to Nutrients in
Heart-Healthy Foods
Use
this chart as your guide to the heart-healthy nutrients listed in this
slideshow
Reviewed by Robert J. Bryg, MD on Tuesday, June 21, 2016
Heart-Healthy Diet: 25
Foods to Protect Your Cardiovascular System
This tool does not
provide medical advice
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