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Best Heart Healthy Foods

Many foods offer protection against heart disease. The best ones are low in total fat, low in saaturated faat, and high in omega-3 fatty
acids. They also have B vitamins, vitamin E and phytoestrogens. and are high in blood-pressure lowering nutrients - calcium,
magnesium, potassium. The list of foods below  are loaded with heart-healthy nutrients that help protect your cardiovascular system
Salmon
Omega-3 fatty acids, B vitamins, vitaminE, calcium, magnesium, potassium

Flaxseed (ground)
Omega-3 fatty acids; fiber, phytoestrogens.

Oatmeal
Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.

Black Eyed  Peas or Kidney Beans
B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium;
soluble fiber.

Almonds
Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and
polyunsaturated fats; phytosterols.

Walnuts
Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable
mono- and polyunsaturated fats; phytosterols.

Red Wine
Catechins and reservatrol (flavonoids).

Blueberries
Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a
polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.

Spinach
Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium;

Tuna
Omega-3 fatty acids; folate; niacin.

Tofu
Niacin; folate; calcium; magnesium; potassium.

Brown rice
B-complex vitamins; fiber; niacin; magnesium, fiber.

Broccoli
Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.

Soy milk
Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium;
potassium; phytoestrogens.

Carrots
Alpha-carotene (a carotenoid); fiber.

Sweet potato
Beta-carotene (a carotenoid); vitamins A, C, E; fiber.

Asparagus
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.

Papaya
Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate;
calcium; magnesium; potassium.

Red bell peppers
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium;
fiber.

Acorn squash
Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium;
magnesium; potassium; fiber.

Oranges
Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones
(flavonoids); vitamin C; potassium; folate; fiber.

Tomatoes
Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium;
folate; fiber.

Cantaloupe
Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins;
folate; potassium; fiber.

Dark chocolate
Reservatrol and cocoa phenols (flavonoids).

Tea
Catechins and flavonols (flavonoids).

Milk, Nonfat
B vitamins, calcium, magnesium

Wheat Germ
Vitamin B6 , vitamin E, folate, magnesium, potassium

Swiss Chard
Vitamin B6, vitamin E, calcium, magnesium, potassium
Guide to Nutrients in
Heart-Healthy Foods

Phytoestrogensare substances in plants  
have a weak estrogen-like action in the
body. Studies show that they lower the risk
of blood clots, stroke, and cardiac
arrhythmias, and.may also help lower total
and LDL "bad" cholesterol and
triglycerides, and even blood pressure.

Phytosterols - plant sterols that chemically
resemble cholesterol -appear to reduce
blood cholesterol. All nuts and seeds,
including wheat germ, have phytosterols.

Carotenoids  - heart-protective antioxidants
ifound n many colorful fruits and veggies.
Alpha-carotene, beta-carotene, lutein, and
lycopene are all carotenoids.

Polyphenols - antioxidants that protect
blood vessels, lower blood pressure,
reduce LDL "bad" cholesterol. Flavonoid
polyphenols include catechins, flavonones,
flavonols, isoflavones, reservatrol, and
anthocyanins. Non-flavonoid polyphenols
include ellagic acid (found in all types of
berries).

Omega-3 fatty acids (found in fatty fish )
and alpha-linolenic fatty acids (found in
plant foods) help boost the immune
system, reduce blood clots, and protect
against heart attacks. They also increase
good HDL levels, lower triglyceride levels,
protect arteries from plaque buildup, are
anti-inflammatories, and lower blood
pressure.

B-complex vitamins -- like Vitamin B-12
(folate) and vitamin B-6 -- protect against
blood clots and atherosclerosis, or
hardening of the arteries. Niacin (vitamin
B-3) helps increase HDL "good"
cholesterol.

Vitamins C and E are antioxidants that
protect cells from free radical damage.
Magnesium, potassium, and calcium help
lower blood pressure. Fiber-rich foods
help lower cholesterol levels.
Antioxidants and
Cardiovascular Disease

by Martial G. Bourassa  and
Jean-Claude Tardif
Describes the different compounds,
nutrients and supplements with
antioxidant properties.More Details
Live an abundant lifestyle: Diet and  nutrition guide to a healthy lifestyle, wwight management  and whole body wellness
An Abundant LifeStyle - Your Guide to Health and Nutrition