Friendly Foods for Your Heart


Fresh Herbs: Try to make a heart-healthy choice by adding fresh herbs to your foods instead of salt and fat.

Black Beans: They are packed with heart-healthy nutrients, such as folate, antioxidants, and magnesium. Those nutrients can help to lower blood pressure. Fiber from the beans helps to control cholesterol and blood sugar levels.

Red wine and Resveratrol: A little red wine may be a heart-healthy choice. Red wine contains two antioxidants, resveratrol and catechins, which may protect artery walls. Alcohol can also boost HDL, the good cholesterol.

Salmon: Salmon is a super food for heart health. It is rich in omega-3s, which are healthy fats. Omega-3s may reduce the risk of heart rhythm disorders, lower blood pressure and triglycerides, and curb inflammation.

Tuna: It is cheaper than salmon and also has omega-3s. Albacore, the white tuna, has more omega-3s than other types of tuna. Other fish sources of omega-3s are mackerel, herring, lake trout, sardines, and anchovies.

Olive Oil: It is a healthy fat and is rich in heart-healthy antioxidants that may protect your blood vessels, and help to lower cholesterol levels.

Walnuts: Consuming walnuts daily may lower your cholesterol and protect against inflammation in heart’s arteries. These nuts contains omega-3s (the monounsaturated fats), plant sterols, and fiber.

Almonds: They contains plant sterols, fiber, and heart-healthy fats. They may lower the bad LDL cholesterol.

Edamame: It is soybeans in Japanese. Soy protein may help to lower cholesterol levels. It also contains healthy fiber.

Tofu: Tofu contains a great form of vegetarian soy protein, heart-healthy minerals, fiber, and polyunsaturated fats.

Sweet Potatoes: These are low in glycemic index and will not cause a quick spike in blood sugar, and have fiber, vitamin A, and lycopene.

Oranges: They have the cholesterol-fighting fiber pectin, and potassium to help to control blood pressure. They also lowered blood pressure in men.

Swiss Chard: It is a dark green and leafy vegetable. It is rich in potassium and magnesium that help to control blood pressure. It also contains heart-healthy fiber, vitamin A, and the antioxidants lutein

Barley: It is a nutty whole grain. Its fiber can help to lower cholesterol levels, and may lower blood sugar levels. However, a lot of the heart-healthy fiber has been removed from pearl barley.

Oatmeal: It helps to keep blood sugar levels stable over time. Its fiber can help to lower bad cholesterol (LDL).

Flaxseed: Flaxseed has fiber, phytochemicals (called lignans) and omega-3 fatty acids, which are good for your heart.

Low-fat Yogurt: Dairy foods are considered good for bones, and can help to control high blood pressure. Yogurt is high in calcium and potassium.

Foods Fortified with Sterols: Some margarines, soy milks, almond milks, and orange juices have been added with cholesterol-fighting sterols and stanols. They can block your gut from soaking up cholesterol to lower LDL levels and keep good cholesterol.

Cherries: This fruit is packed with antioxidants call anthocyanins, which may help to protect blood vessels.

Blueberries: The fruit contains anthocyanins (blood vessel-helping antioxidants) and fiber.

Citation: WebMD

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