Eating
for a healthy heart means filling your plate with fruits and vegetables, paying
attention to fiber, eating fish a couple times a week and limiting unhealthy
fats like saturated and trans fats, as well as salt. And although no single
food is a cure-all, certain foods have been shown to improve your heart health.
1. YOGURT
Research shows yogurt may protect against gum disease. Left
unchecked, gum disease may elevate a person’s risk for heart disease.
2. RAISINS
Research has shown
that antioxidants in raisins fight the growth of a type of bacteria that can
cause inflammation and gum disease.
3. WHOLE GRAINS
Cracked wheat, barley, faro, millet, and quinoa are just a
few of the 19 whole grains you can cook with and enjoy in all sorts of dishes.
Whole grains digest slowly, keeping you feeling fuller, longer. Plus they boost
serotonin levels and make you feel happy — and they brighten your mood because
they're so delicious! A half-cup serving size of any whole grain alongside a
serving of veggies and lean protein should have you strolling on the sunny side
of the street in no time.
People who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don’t. This is probably because whole grains contain antioxidants, phytoestrogens and phytosterols that are protective against coronary disease.
The fiber in whole
grains also has its benefits: various studies link a high-fiber diet with a
lower risk of heart disease. In a Harvard study of female health professionals,
people who ate a high-fiber diet had a 40 percent lower risk of heart disease
than those who ate a low-fiber diet.
4. BEANS
Eating beans
regularly is good for your heart, and you don’t need to eat a lot of them to
benefit.
5. SALMON/FISH
Most kinds of fish are loaded with B vitamins, particularly
the renowned stress fighters B6 and B12. In fact, B12 is one of the most
important vitamins in terms of serotonin production; a vitamin B12 deficiency
can even lead to depression.
Consuming two or more servings of fish per week is associated with a 30 percent lower risk of developing coronary heart disease over the long term.
Salmon
and tuna—contain omega-3 fats, which lower levels of triglycerides in the blood
that may contribute to blood clotting. Omega-3s also lower blood pressure
slightly and can help prevent irregular heart rhythms. No common fish delivers
more of the omega-3 fatty acids than salmon. Flaxseed oil, canola oil and
walnuts also contain omega-3 fats.
6. NUTS
Nuts are chock-full
of vitamins, minerals, heart-healthy monounsaturated fats and low levels of
saturated fats.
7. CHOCOLATE
Dark chocolate (at least 75 percent cocoa; 85 percent is
best) is not only a stress reducer but it is heart-healthy, too.
Researchers have discovered that eating moderate amounts of flavanol-rich dark chocolate has a blood-thinning effect, which can benefit cardiovascular health, and it may also boost the immune system by reducing inflammation.
8.
TOMATOES
An
excellent source of vitamin C, plus vitamin A, potassium and fiber, tomatoes
are high in lycopene, which works with other vitamins and minerals to aid in
disease prevention. Research suggests that the combination of nutrients in
tomatoes may help prevent cardiovascular disease. Cooking may actually increase
the health benefits of this lush fruit because although cooked tomatoes have
less vitamin C, their lycopene is more available and antioxidant activity is
undiminished by cooking.
9. APPLES
Apples were
associated with a lower risk of death from both coronary heart disease and
cardiovascular disease
10. BERRIES
Eating just under a
cup of mixed berries daily for eight weeks was associated with increased levels
of “good” HDL cholesterol and lowered blood pressure, two positives when it
comes to heart health,
11. POMEGRANATES
Studies have shown
that the fruit may help to reduce the buildup of plaque in arteries and lower
blood pressure. Experts believe that pomegranate’s benefits come from its
powerful punch of polyphenols—including anthocyanins (found in blue, purple and
deep-red foods) and tannins (also found in wine and tea).
12. BANANAS
One banana has 422
mg—about 12 percent of your recommended daily dose—of potassium. The potassium
in bananas helps maintain normal heart function and the balance of sodium and
water in the body. Potassium helps the kidneys excrete excess sodium, thereby
contributing to healthy blood pressure. This mineral is especially important
for people taking diuretics for heart disease, which combat sodium and water
retention but also strip potassium from the body in the process
13. POPCORN
Popcorn delivers
polyphenols—antioxidants linked to improving heart health. Gram for gram,
popcorn boasts three times more polyphenols than kidney beans (the highest
vegetable polyphenol source) and four times more than cranberries
14. GREEN TEA
Some of the
strongest evidence of tea’s health benefits comes from studies of heart
disease. Scientists have found that those who drink 12 ounces or more of tea a
day are about half as likely to have a heart attack as nontea drinkers.
15. WINE/ALCOHOL
Scientific
literature indicates that people who drink moderately are less likely to have
heart disease than those who abstain. Drinking in moderation may protect the
heart by raising “good” HDL cholesterol, decreasing inflammation and “thinning
the blood” (preventing clots that can cause heart attack and stroke). Moderate
drinking also increases estrogen, which protects the heart—a benefit
particularly helpful to postmenopausal women whose reduced estrogen levels
increase their risk of heart disease.
16. ALMONDS
Walnuts contain alpha-linolenic acid, or ALA, an omega-3
fatty acid that is similar to the one found in salmon and herring.
Vitamin B2 (riboflavin), vitamin E, magnesium, and zinc all help to make a handful (about 1/4 cup a day) of crunchy almonds good for your heart and your mood. B vitamins and magnesium help produce serotonin, which helps regulate mood. Zinc has also been shown to fight some negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease.
17. ASPARAGUS
Asparagus
contains heart-healthy anti-inflammatory nutrients like folate and vitamins C
and D. It is also low in calories and quick cooking. Sauté it with sugar snap
peas and toss with whole wheat pasta, olive oil, lemon juice, and a bit of
freshly grated Parmesan cheese and pepper for a meatless meal fit for a (very
healthy) king or queen.
18. BEANS
These
versatile legumes contain more protein than any other plant food — just one cup
provides a quarter of what we need each day. They also provide heart-healthy
and stress-busting B vitamins, iron, and all-important calcium. Plus, they are
considered "nature's scrub brush" because one serving's 15 grams of
fiber goes through the intestines and sops cholesterol and takes it away (you
know where). Use beans in soups and stews or create a vegetarian chili with
kidney beans, tomatoes, carrots, celery, and a little bit of hot pepper. Puree
a rinsed and drained can of white beans with two tablespoons of olive oil, a
small clove of garlic, and salt and pepper for a Mediterranean-style veggie
dip.
19. BLUEBERRIES
Almost
all fruit is good for you — cherries, strawberries, mangos, peaches — yum! But
these blue-hued beauties work overtime to provide you with antioxidants and
vitamin C, both potent stress busters. They're low in calories and sugar, so
you can snack on them to your heart's content without an ounce of guilt (or
fat). Blueberries are also a good source of fiber, which can help relieve the
cramps and constipation that can occur when you're stressed out. Pile 'em on
cereal, eat them fresh from the basket, or blend them with some plain yogurt, a
banana, and some ice for a fabulous smoothie.
20. BROCCOLI
Broccoli
is packed with B vitamins and folic acid, which has been shown to help relieve
stress, anxiety, panic, and even depression. Steam broccoli in the microwave
(rinse and chop it, place it in a glass or other nonreactive bowl, and cover it
with a damp paper towel, not plastic wrap) for a few minutes for optimal nutrition.
Add a squeeze of lemon juice, a drizzle of extra-virgin olive oil, and, if you
dare, a sprinkle of red pepper flakes for punch, and you've got yourself a
sublime yet simple side dish.
21. LEAFY GREENS
Spinach,
kale, dandelion greens, turnip tops, and Swiss chard — they're all amazing
foods that provide iron plus lots of vitamin C, both good for strong bones,
teeth, and hair, and vitamin A and magnesium, both of which are excellent at
helping you maintain calm. Sauté one or more type of greens with lemon or
orange juice and garlic, or purée with a little low-sodium chicken or veggie
broth and white beans for a satisfying soup.
22. LEAN BEEF
Surprised
this is on the list after hearing admonitions from experts about avoiding the
red stuff? Don't be. Beef is a substantial stress buster. It's loaded with
zinc, iron, and B vitamins (not to mention protein), all known for keeping us
calm and happy. It is also satiating, meaning you feel fuller longer (hunger
pangs can cause irritability and anxiety). Avoid fatty cuts, and stick to lean
cuts like flank and skirt steak, and 95 percent lean ground beef. Or, look for
cuts marked "round" or "loin," such as top sirloin, bottom
round (great for pot roast), and tenderloin — they are the kindest cuts in
terms of fat content.
23. SWEET POTATOES
Potent antioxidants found in sweet potatoes help to shield
our hearts. Plus, their sweet taste makes them delicious enough to eat for
dessert. But if you don't want to go that far, try chunking them up into 1-inch
squares, roasting them at a high heat (400 degrees) for about 30 minutes, and
then tossing them with some chopped dried plums (better known as prunes) for a
tempting and unique side dish next to roasted chicken or turkey — or as a
vegetarian meal on its own.
24. OATMEAL
Omega-3 fatty
acids; magnesium; potassium; folate; niacin; calcium; soluble fiber. Top hot
oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.
25. BROWN RICE
B-complex vitamins; fiber; niacin;
magnesium, fiber. Microwavable brown rice makes a quick lunch. Stir in a few
chopped veggies (broccoli, carrots, spinach).
26. SOY MILK
Isoflavones (a flavonoid); B-complex
vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.
Soy milk is great over oatmeal or
whole-grain cereal. Or, make a smoothie with soy milk.
27. RED BELL PEPPERS
Beta-carotene and lutein (carotenoids);
B-complex vitamins; folate; potassium; fiber. Rub with olive oil, and grill or
oven-roast until tender. Delicious in wraps, salads, sandwiches.
28. ASPARAGUS
Beta-carotene and lutein (carotenoids);
B-complex vitamins; folate; fiber. Grill or steam slightly, then dress with
olive oil and lemon. It's a pretty side dish.
29. ORANGES
Beta-cryptoxanthin, beta- and
alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C;
potassium; folate; fiber.