Slideshow: 23 Foods That Can Save Your Heart
Red Wine and Resveratrol
If you drink alcohol, a little red wine may be a good choice. Resveratrol and catechins, two antioxidants in red wine, may help protect artery walls. Alcohol can also boost HDL, the "good" cholesterol.
Tip: Only drink in moderation: no more than 1 glass a day for women and 2 for men. Alcohol may cause problems for people taking aspirin and other medications. Too much alcohol is bad for your heart.
Salmon: Super Food
A top food for heart health, it's rich in the omega-3s EPA and DHA. Omega-3s may lessen the risk of heart rhythm disorders and lower blood pressure. Salmon also lowers blood triglycerides and helps curb inflammation. The American Heart Association recommends two servings of salmon or other naturally oily fish a week.
Tip: Bake in foil with herbs and veggies. Toss extra cooked salmon into fish tacos and salads.
Tuna for Omega-3s
Tuna is another good source of omega-3s, and it generally costs less than salmon. Albacore (white tuna) has more omega-3s than other tuna varieties. Reel in these other sources of omega-3s, too: mackerel, herring, lake trout, sardines, and anchovies.
Tips: Grill tuna steak with dill and lemon. Choose tuna packed in water, not oil.
Extra Virgin Olive Oil
This oil, made from the first press of olives, is especially rich in antioxidants called polyphenols, which can help protect your blood vessels. It's also a good source of monounsaturated fats, which are a better choice than saturated fats (such as butter) for your cholesterol.
Tips: Use a little bit for salads, on cooked veggies, or with bread. Look for cold-pressed and use within 6 months.
Walnuts
A small handful of walnuts a day may lower your cholesterol and ease inflammation in your heart's arteries. Walnuts are packed with omega-3s, monounsaturated fats, and fiber. The benefits come when walnuts replace bad fats, those in chips and cookies.
Tip: Walnut oil has omega-3s, too; try it in salad dressings.
Almonds
Slivered almonds go well with vegetables, fish, chicken, and desserts. They're chock full of plant sterols, fiber, and heart-healthy fats. Almonds may help lower "bad" LDL cholesterol, if you favor them over other fats. Grab a small handful a day.
Tip: Toast almonds to enhance their creamy, mild flavor.
Edamame
These green soybeans have moved beyond Japanese restaurants, where they're a tasty appetizer. They're packed with soy protein, which can help lower blood triglyceride levels. A half cup of edamame also has 9 grams of cholesterol-lowering fiber -- equal to four slices of whole wheat bread.
Tip: Try frozen edamame. Boil and serve warm in the pod.
Tofu
Serve up tofu, and you get a great form of vegetarian soy protein with its heart-healthy minerals, fiber, and polyunsaturated fats. It can take on the taste of the spices or sauces you use to cook it.
Tips: Chop firm tofu, marinate, then grill or stir-fry, going easy on the oil. Add tofu to soups for protein with no added fat.
Swiss Chard
The dark green, leafy vegetable is rich in potassium and magnesium, minerals that help control blood pressure. You'll also get fiber, vitamin A, and the antioxidants lutein and zeaxanthin from these greens.
Tip: Serve with grilled meats or as a bed for fish. Saute with olive oil and garlic until wilted; season with herbs and pepper.
Barley
Try this nutty whole grain in place of rice with dinner, or simmer barley into soups and stews. The fiber in barley can help lower cholesterol levels and may lower blood sugar levels, too.
Tip: Hulled or "whole grain" barley is the most nutritious. Barley grits are toasted and ground -- nice for cereal or as a side dish. Pearl barley is quick, but much of its fiber has been removed.
Oatmeal
Oats in all forms can help your heart by lowering LDL, the "bad" cholesterol. A warm bowl of oatmeal fills you up for hours, fights snack attacks, and helps keep blood sugar levels stable over time -- very useful for people with diabetes.
Tips: Trade oats for one-third of the flour in pancakes, muffins, and baked goods. Use oats instead of bread crumbs in cooking.
Low-Fat Yogurt
While low-fat dairy foods are often touted for bone health, they can help control high blood pressure, too. And yogurt has twice as much calcium and potassium as milk. To minimize fat, choose low-fat or non-fat products. Check the label to see how much sugar you're getting -- it might be more than you expected.
Tip: Use milk instead of water in instant oatmeal, hot chocolate, and dried soups.
Foods Fortified With Sterols
Some margarines, soy milks, almond milks, and orange juices have cholesterol-fighting sterols and stanols added. These plant extracts block cholesterol absorption in the gut and can lower LDL levels by 10% without affecting good cholesterol.
Tip: Eat or drink at least 2 grams of sterols a day.
Coffee
Coffee and tea may help protect your heart -- even decaf coffee works! Studies show that people who drink 3-4 cups a day may be less likely to get diabetes, too. If you already have high blood pressure, be careful, since caffeine can make it worse.
Tip: Choose black coffee or a non-fat latte to limit fat and calories.
Kosher Salt
It could be worth a try for people with high blood pressure. The larger kosher salt crystals have more flavor than regular table salt, so you might use less and end up with less sodium. But measure carefully. A teaspoon of kosher salt has 1,120-2,000 mg of sodium, and the daily limit for people with high blood pressure is 1,500 mg.
Tip: Mix with your favorite herbs for a homemade, lower-sodium spice blend.
Cherries
Cherries are packed with anthocyanin, believed to help protect blood vessels. Cherries in any form -- fresh sweet cherries, the sour cherries used for baking, as well as dried cherries and cherry juice -- all have that antioxidant.
Tip: Sprinkle dried cherries into cereal, muffin batter, green salads, and wild rice.
Blueberries
Blueberries are simply brilliant when it comes to nutrition. Their anthocyanins give them their deep blue color and support heart health. Blueberries also have beta-carotene, lutein, vitamin C, folate, magnesium, potassium, and fiber.
Tips: Add fresh or dried blueberries to cereal, pancakes, or yogurt. Puree a batch for a dessert sauce.
Reviewed by Michael W. Smith, MD on December 30, 2013
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