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Diet & Nutrition | Family Health | Heart & Vascular Health | Heart Healthy Living | Wellness
raspberries and cocoa

The Fine 15: Heart-healthy Foods

Foods that can lower your risk for heart disease

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 with the Preventive Cardiology & Rehabilitation Center at Cleveland Clinic. “There is a great variety of fruits and vegetables that are good for your heart.”

“Try to eat foods that are in their natural form, as they come from the ground,” Ms. Zumpano says, recommending what she calls the “whole-foods diet.”

That diet includes, of course, heart-healthy foods such as fish, whole grains, vegetables and fruits, but don’t be afraid to treat yourself with a glass of red wine or a piece of dark chocolate, Ms. Zumpano says. She suggests using this list as a guide to create meals and snacks with a healthy focus. Just a few simple swaps could make a big difference for your cardiovascular health.

15 foods that are good for your heart

  1. Eat fish high in omega-3s, such as salmon, tuna, mackerel, herring and trout.
  2. A handful of healthy nuts such as almonds or walnuts will satisfy your hunger and help your heart.
  3. Berries are chock full of heart-healthy phytonutrients and soluble fiber. Try blueberries, strawberries, cranberries or raspberries in cereal or yogurt.
  4. Flaxseeds contain omega-3 fatty acids, fiber and phytoestogens to boost heart health. Take them in ground or milled form to reap the greatest benefit.
  5. Oatmeal: the comfort-food nutrient powerhouse.
  6. Dark beans,such as kidney or black beans, are high in fiber, B-vitamins, minerals and other good stuff. Veggie chili, anyone?
  7. A glass of red wine can help improve good (HDL) cholesterol levels.
  8. Try marinated tofu in a stir-fry with fresh veggies for a heart-healthy lunch or dinner.
  9. Red, yellow and orange veggies such as carrots, sweet potatoes, red peppers and acorn squash are packed with carotenoids, fiber and vitamins to help your heart.
  10. Popeye was right – spinach packs a punch! Use it in sandwiches and salads instead of lettuce.
  11. Fruits such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fiber.
  12. Tender, sweet asparagus is filled with mighty nutrients such as beta-carotene, folate and fiber, and only provide 25 calories per cup, or 5 calories per large spear.
  13. Tomatoes – even sun-dried varieties in winter months – provide lycopene, vitamin C and alpha- and beta-carotene.
  14. Dark chocolate is good for your heart health, but just be sure that it’s at least 70 percent cocoa.
  15. Crisp, fresh broccoli florets dipped in hummus are a terrific heart-healthy snack with a whopping list of nutrients, including vitamins C and E, potassium, folate, calcium and fiber.
Tags: Catalyst, heart healthy diet, snacking
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  • Barberbill

    I have been eating that for years ..

  • nicsunnysophia@yahoo.com

    Purple grape juice MUCH better for you than red wine. Why don’t you “doctors” ever say this???

    • Dr. Me

      Fruits are on the list. Wine is listed (doesn’t actually have to be wine) because alcohol also has positive effects as long as it’s not more than one shot/one cup wine/ one beer.

    • Eva

      The closest to real purple grape juice in the market, is red wine.:-)

  • Gregory Ashby

    Grass-fed Beef has Omega 3 equal to fish and not mercury

    • Fernando Domeniconi

      But it also has L-carnitine, which a recent study links to heart disease…

  • James

    There have been studies showing King Mackerel as having extremely high levels of Mercury relative to the amount of omega 3. I do not think it is wise to have it on the list at all. http://www.ewg.org/research/us-gives-seafood-eaters-flawed-advice-on-mercury-contamination-healthy-omega-3s

  • Linda Brown

    Grass fed, yes, but not grain fed at the feed lots just before slaughter…