Best Foods for Heart Health and Why
Oatmeal
Oatmeal has a high soluble fiber content, which lowers cholesterol. Soluble fiber soaks up cholesterol in the digestive tract, so it is excreted from the body rather than absorbed. While instant oatmeal often contains excess sugar and should be avoided, old-fashioned or quick-cooking oats are very heart-healthy.
Salmon
Being a fatty fish, salmon is a very heart-healthy food. Salmon is dense in omega-3 fatty acids, which studies have shown to lower the risk of several heart ailments such as arrhythmia and atherosclerosis while also decreasing triglycerides, which are the main constituents of body fat. The American Heart Association suggests eating fatty fish such as salmon at least two times per week.
Tomatoes
Tomatoes are high in potassium, which is healthy for the heart. Additionally, they are a dense source of lycopene, which is a powerful antioxidant. Lycopene may help to reduce bad cholesterol, lower the risk of heart attack, and keep blood vessels open. Because tomatoes are low in calories and sugar, they do not take away from a healthy diet.
Berries
Recent studies in women have shown that eating berries decreases the risk of a heart attack. The benefits of berries have been attributed to their antioxidants, which may dilate blood vessels and decrease blood pressure. Some great berries to snack on are blueberries, strawberries, and raspberries.
Nuts
Almonds, pistachios, walnuts, peanuts and macadamia nuts contain healthy fiber that is good for your heart. These nuts also contain vitamin E, which can lower bad cholesterol. Some nuts, such as walnuts, are high in omega-3 fatty acids, which is a heart-healthy type of fat. Studies have shown that people who eat nuts every day are actually leaner than those who don't. Leaner people have a lower risk of developing heart disease than people who have excess fat.
Citrus Fruits
The flavonoids that are found in citrus fruits such as oranges and grapefruits lower the risk of ischemic stroke, which is a stroke caused by a blood clot. Citrus fruits also contain high levels of vitamin C, which is linked to a decreased risk of heart disease.
Potatoes
Potatoes get a bad reputation due to the fact that they are white and seem like a bad starch. However, as long as they are not deep fried, they can actually be good for your heart. Potatoes are rich in blood pressure-lowering potassium, and in fiber, which lowers the risk of heart disease. Potatoes have a lot of health benefits and should not only be considered a junk food.
Soy
Soy products are able to provide protein without the unhealthy cholesterol and fats that are in meat. Soy products such as tofu and soy milk contain a lot of healthy fats, vitamins, fiber, and minerals. Soy may also reduce blood pressure in people who eat excess refined carbohydrates. Additionally, compared with meat proteins, soy protein can decrease the levels of bad cholesterol.
Red Wine
Red wine, when consumed in moderation, is thought to lower the risk of heart disease. While some say the resveratrol in red wine provides the added benefit, research has shown that any alcohol may be helpful. Resveratrol can also be found in non-alcohol sources, such as grapes and natural peanut butter, so do not create a habit of drinking for yourself if you do not already have one.
Legumes
Coming from plants, legumes such as lentils, beans, and peas are a great source of protein and do not contain a lot of unhealthy fat. Studies have shown that people who eat legumes at least every other day have a 22% lower risk of developing heart disease than people who eat legumes less than once a week. Legumes may also help to control blood sugar in those who suffer from diabetes, which is important in avoiding heart disease.
Green Vegetables
Broccoli, spinach, and kale especially can give your heart an extra health boost. These green vegetables are high in carotenoids, acting as antioxidants to help your body reduce its level of free radicals and other potentially harmful compounds. These green vegetables are also high in fiber and are dense in vitamins and minerals. Kale has the added benefit of some omega-3 fatty acids, which is also health-promoting.
Flax Seeds
Flax seeds are high in omega-3 fatty acids. They also contain a lot of fiber, which helps rid the body of excess fat. Flax seeds are easy to enjoy because they can be added to just about any food. Sprinkle yogurt or oatmeal with some flax seeds or add them to your breakfast smoothie.
About the Author
Dr. Donna Sergi is a leading Nutrition Response Testing Practitioner and Chiropractor in the Brooklyn NY area. Learn more about holistic healing by visiting her website at: http://www.healthieruny.com
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