From breakfast to dinner (and snacks in between) you're
entire day can be heart-healthy! A good-for-your-ticker diet doesn't have to be
bland or boring, as we show you here with these heart-y foods that will leave
you satisfied.
Oatmeal
Start your day with a steaming bowl of oats, which are full
of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can
lower levels of LDL (or bad) cholesterol and help keep arteries clear.
Opt for coarse or steel-cut oats over instant
varieties—which contain more fiber—and top your bowl off with a banana for
another 4 grams of fiber.
Salmon
Super-rich in omega-3 fatty acids, salmon can effectively
reduce blood pressure and keep clotting at bay. Aim for two servings per week,
which may reduce your risk of dying of a heart attack by up to one-third.
"Salmon contains the carotenoid astaxanthin, which is a
very powerful antioxidant," says cardiologist Stephen T. Sinatra, MD, the
author of Lower Your Blood Pressure in Eight Weeks. But be sure to choose wild
salmon over farm-raised fish, which can be packed with insecticides,
pesticides, and heavy metals.
Not a fan of salmon? Other oily fish like mackerel, tuna,
herring, and sardines will give your heart the same boost
Avocado
Add a bit of avocado to a sandwich or spinach salad to up
the amount of heart-healthy fats in your diet. Packed with monounsaturated fat,
avocados can help lower LDL levels while raising the amount of HDL cholesterol
in your body.
"Avocados are awesome," says Dr. Sinatra.
"They allow for the absorption of other carotenoids—especially
beta-carotene and lycopene—which are essential for heart health."
Olive oil
Full of monounsaturated fats, olive oil lowers bad LDL
cholesterol and reduces your risk of developing heart disease.
Results from the Seven Countries Study, which looked at
cardiovascular disease incidences across the globe, showed that while men in
Crete had a predisposition for high cholesterol levels, relatively few died of
heart disease because their diet focused on heart-healthy fats found in olive
oil. Look for extra-virgin or virgin varieties—they're the least processed—and
use them instead of butter when cooking.
Nuts
Walnuts are full of omega-3 fatty acids and, along with
almonds and macadamia nuts, are loaded with mono- and polyunsaturated fat.
Plus, nuts increase fiber in the diet, says Dr. Sinatra. "And like olive
oil, they are a great source of healthy fat."
Berries
Blueberries, raspberries, strawberries—whatever berry you
like best—are full of anti-inflammatories, which reduce your risk of heart
disease and cancer.
"Blackberries and blueberries are especially
great," says Sinatra. "But all berries are great for your vascular
health."
Legumes
Fill up on fiber with lentils, chickpeas, and black and
kidney beans. They're packed with omega-3 fatty acids, calcium, and soluble
fiber.
Spinach
Spinach can help keep your ticker in top shape thanks to its
stores of lutein, folate, potassium, and fiber.
But upping your servings of any veggies is sure to give your
heart a boost. The Physicians' Health
Study examined more than 15,000 men without heart disease for a period of 12
years. Those who ate at least two-and-a-half servings of vegetables each day
cut their risk of heart disease by about 25%, compared with those who didn't
eat the veggies. Each additional serving reduced risk by another 17%.
Flaxseed
Full of fiber and omega-3 and omega-6 fatty acids, a little
sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal
or whole-grain cereal with a smidgen of ground flaxseed for the ultimate
heart-healthy breakfast.
Soy
Soy may lower cholesterol, and since it is low in saturated
fat, it's still a great source of lean protein in a heart-healthy diet.
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