Best Foods For Your Heart
Wild Salmon
Broiled, grilled or baked, this tasty, fleshy fish is replete with omega-3 fatty acids that improve the metabolic markers for heart disease. It also has rich levels of selenium, an antioxidant that studies have shown boosts cardiovascular protection. .
Sardines
These spiny little creatures are also loaded with omega-3s in the form of fish oil, which increases “good” cholestrol levels and reduces the risk of sudden heart attacks in people who have experienced previous attacks, according to the Mayo Clinic. Stick to fresh ones to avoid the canned variety's high salt content.
Walnuts
This nut is chock-full of omega-3 fatty acids, fiber, Vitamin E, and folate, all of which promote healthy hearts. It's also high in polyunsaturated fats. Eat them unsalted, of course. (Walnuts are also one of the healthiest foods for diabetics. Curious about what else is? We've rounded up the Top 12 Blood Sugar-Friendly Staples.)
Almonds
Like walnuts, these crunchy, meaty nuts are big in omega-3s, and provide an alternative to folks who may not like the bitter bite of fleshy walnuts.
Chia seeds
Just a spoonful of this plant-based omega-3 powerhouse contains only 60 calories and helps reduce bad cholesterol and plaque buildup. Mix them with yogurt, soup, or sprinkle on a salad. (Curious about the nutritional oomph of chia seeds? We've got the scoop on Chia Seed Health Benefits.)
Oatmeal
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The highly publicized benefits of eating your oatmeal have long shown it's a wonder meal for reducing cholesterol. But eat only the plain, non-processed kind. Instant and flavored oats are often drenched in processed sugar. (Steel-cut and rolled oats are both health superfoods. Find out which one reigns supreme in our Health Food Face-Off.)
Blueberries
These dark berries are packed with resveratrol (more about this powerful antioxidant later) and flavonoids, another antioxidant that helps prevent coronary disease. Put them in your oatmeal, in a smoothies, or in yogurt.
Dark Chocolate
Yes! You're not hallucinating. But pick one that contains at least 70 percent cocoa, which has been linked to lower blood pressure, because its flavonols relax arteries, and increased blood flow. Make sure it doesn't contain saturated fats from additives such as palm oil. .
Broccoli
You knew this would be on the list! This green vegetable is low in cholesterol, high in fiber, and contains a wealth of antioxidants.
Cauliflower
It's not green, but it is bursting with antioxidants, is high in fiber, and contains allicin, a component of garlic shown to help lower the risk of heart attacks and reduce cholesterol..
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Apples
Do not peel this ubiquitous fruit—that's where all the antioxidants are, notably polyphenols, which shield cholesterol from free-radical assaults. Apples (of any color) also contain pectin, which blocks absorption of cholesterol, and fiber, which sweeps out cholesterol. The result of eating an apple a day, according to a recent study? A 40% decrease in LDL cholesterol.
Oranges
Another source of pectin, this citrus fruit is also packed with a flavaonoid that lowers blood pressure and reduces artery inflammation. Citrus also contains hesperidin, a plant chemical that improves blood flow to the heart, and vitamin C, a potent protector against stroke.
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Broiled, grilled or baked, this tasty, fleshy fish is replete with omega-3 fatty acids that improve the metabolic markers for heart disease. It also has rich levels of selenium, an antioxidant that studies have shown boosts cardiovascular protection. .
These spiny little creatures are also loaded with omega-3s in the form of fish oil, which increases “good” cholestrol levels and reduces the risk of sudden heart attacks in people who have experienced previous attacks, according to the Mayo Clinic. Stick to fresh ones to avoid the canned variety's high salt content.
This nut is chock-full of omega-3 fatty acids, fiber, Vitamin E, and folate, all of which promote healthy hearts. It's also high in polyunsaturated fats. Eat them unsalted, of course. (Walnuts are also one of the healthiest foods for diabetics. Curious about what else is? We've rounded up the Top 12 Blood Sugar-Friendly Staples.)
Almonds
Like walnuts, these crunchy, meaty nuts are big in omega-3s, and provide an alternative to folks who may not like the bitter bite of fleshy walnuts.
Just a spoonful of this plant-based omega-3 powerhouse contains only 60 calories and helps reduce bad cholesterol and plaque buildup. Mix them with yogurt, soup, or sprinkle on a salad. (Curious about the nutritional oomph of chia seeds? We've got the scoop on Chia Seed Health Benefits.)
.
The highly publicized benefits of eating your oatmeal have long shown it's a wonder meal for reducing cholesterol. But eat only the plain, non-processed kind. Instant and flavored oats are often drenched in processed sugar. (Steel-cut and rolled oats are both health superfoods. Find out which one reigns supreme in our Health Food Face-Off.)
These dark berries are packed with resveratrol (more about this powerful antioxidant later) and flavonoids, another antioxidant that helps prevent coronary disease. Put them in your oatmeal, in a smoothies, or in yogurt.
Yes! You're not hallucinating. But pick one that contains at least 70 percent cocoa, which has been linked to lower blood pressure, because its flavonols relax arteries, and increased blood flow. Make sure it doesn't contain saturated fats from additives such as palm oil. .
Broccoli
You knew this would be on the list! This green vegetable is low in cholesterol, high in fiber, and contains a wealth of antioxidants.
It's not green, but it is bursting with antioxidants, is high in fiber, and contains allicin, a component of garlic shown to help lower the risk of heart attacks and reduce cholesterol..
.
Do not peel this ubiquitous fruit—that's where all the antioxidants are, notably polyphenols, which shield cholesterol from free-radical assaults. Apples (of any color) also contain pectin, which blocks absorption of cholesterol, and fiber, which sweeps out cholesterol. The result of eating an apple a day, according to a recent study? A 40% decrease in LDL cholesterol.
Another source of pectin, this citrus fruit is also packed with a flavaonoid that lowers blood pressure and reduces artery inflammation. Citrus also contains hesperidin, a plant chemical that improves blood flow to the heart, and vitamin C, a potent protector against stroke.
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