FOOD FOR HEALTHY HEART

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.