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.
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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