15 Healthy foods to work on your diet
A healthy diet can be good for your heart as well as your waistline.
“You can definitely reduce your risk of developing cardiovascular disease by eating certain foods every day,” says Julie Zumpano, RD, LD, a dietitian in the Cleveland Clinic’s Preventive Cardiology and Nutrition Program. “There are a wide variety of fruits and vegetables that are good for your heart.”
“Try to eat foods that are in their natural form, because they come from the ground,” says Ms. Zumpano, recommending what she calls the “whole food diet.”
This diet naturally includes heart-healthy foods such as fish, whole grains, vegetables and fruits, but don’t be afraid to treat yourself occasionally to a glass of red wine or a piece of dark chocolate, Ms. Zumpano says.
She suggests using this list as a guide for creating meals and snacks with a healthy focus. Just a few simple swaps could make a big difference to your cardiovascular health.
15 foods that are good for your heart
1. Omega-3 rich fish.
People who have heart disease, or are at risk of developing it, are often recommended to increase their omega-3 intake by eating fish; this is because they lower the risk of abnormal heartbeats and slow the growth of plaque in the arteries.
2. Nuts
Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts are all healthy nut options. These nuts are full of protein, fiber, minerals, vitamins, and antioxidants. Like fish and flax seeds, walnuts are also ripe with omega-3 fatty acids Reliable Source, making them a healthy snack to have on the go.
3. Berries
Berries are full of healthy phytonutrients and soluble fiber. Try blueberries, strawberries, cranberries or raspberries on cereal or yogurt.
4. Flax seeds
Flax seeds contain omega-3 fatty acids, fiber and phytoestrogens to boost heart health. Take them in ground or milled form to reap the greatest benefit.
5. Oatmeal
Because oatmeal is rich in soluble fiber, it can help reduce the risk of heart disease.
6. Dark beans
Dark beans, such as black or kidney beans, are rich in fiber, B vitamins, minerals, and other good stuff. Vegetarian chili, anyone?
7. Red wine
A 4-ounce glass of red wine (up to two for men and one for women per day) can help improve good cholesterol (HDL) levels.
Red wine contains beneficial antioxidants, but keep in mind that it should only be consumed in moderation.
8. Tofu
Try marinated tofu in a stir-fry with fresh vegetables for a healthy lunch or dinner.
9. Colorful vegetables
Red, yellow and orange vegetables such as carrots, sweet potatoes, red peppers and acorn squash are packed with carotenoids, fiber and vitamins to help your heart. A healthy amount of vegetables in your diet can help moderate your weight and blood pressure.
10. Popeye
Popeye was right – spinach packs a punch! Use it in sandwiches and salads instead of lettuce.
11. Fruits
Fruits like oranges, melons and papaya are rich in beta-carotene, potassium, magnesium and fiber.
12. Asparagus
Asparagus is a natural source of folate, which helps prevent an amino acid called homocysteine from building up in the body. High levels of homocysteine have been associated with an increased risk of heart-related conditions such as coronary heart disease and stroke.
13. Tomatoes
Tomatoes – even the sun-dried varieties in the winter months – provide lycopene, vitamin C, and alpha and beta-carotene.
In addition to helping keep heart disease at bay, potassium benefits muscles and bones, and helps prevent the formation of kidney stones.
14. Dark chocolate
Dark chocolate has protective benefits against atherosclerosis, which is when plaque builds up inside the arteries, increasing the risk of heart attack and stroke.
Dark chocolate appears to prevent two of the mechanisms implicated in atherosclerosis: stiffening of the arteries and white blood cell adhesion, which is when white blood cells adhere to the walls of blood vessels.
15. Fresh, crisp broccoli Florida
Fresh, crisp broccoli dipped in hummus are a great healthy snack with a huge list of nutrients, including vitamins C and E, potassium, folate, calcium, and fiber.
Source:medicalnewstoday.com, harveycliniccare.com
