mild, tender black beans are rich in heart-healthy nutrients. folic acid, antioxidants and magnesium may help lower blood pressure. Its fiber helps to control cholesterol levels and blood sugar. Add beans to soups and salads boost.
Prep. Tip: Rinse canned beans to remove excess salt
Red Wine and Resveratrol
If you drink alcohol, a little red wine can be a healthy choice for your heart. Resveratrol and catechins, two antioxidants in red wine, may protect the arterial walls. Alcohol can also raise HDL, the good cholesterol.
Tip: Too much alcohol heart aches. No more than one drink per day for women or two drinks for men. It is best to talk to your doctor first. Alcohol can cause problems for people taking aspirin and other medications.
A superior food for heart health, which is rich in omega-3. Omega-3s are healthy fats that may lower the risk of heart rhythm disturbances and blood pressure. They also lowers triglycerides and curb inflammation. The American Heart Association recommends two servings of salmon or other oily fish a week.
Cooking Tip :. Bake salmon in foil with herbs and vegetables
tuna by Omega-3
often cheaper than salmon, tuna also It has omega-3. Albacore tuna (albacore) has more fatty acids omega-3 than other varieties of tuna. Try grilling tuna steak grilled with lemon and dill. Reel in these other sources of omega-3, also :. Mackerel, herring, lake trout, sardines, anchovies and
this oil is a healthy fat broken olives. It is rich in heart-healthy antioxidants. They can protect your blood vessels. When olive oil replaces saturated fats (like butter) can help lower cholesterol levels. Try it in salads and cooked vegetables, or bread.
Taste tip :. For the best flavor, look for cold pressed and use within 6 months
A small handful of nuts a day can reduce cholesterol. You can also protect against inflammation in the arteries of the heart. Nuts are full of omega-3 fats called monounsaturated healthy fats and fiber. The benefits are obtained when nuts replace bad fats, such as chips and cookies.
Council :. Try nut oil in salad dressings
almonds go well with vegetables, fish, chicken and desserts. They have plant sterols, fiber and heart-healthy fats. Almonds can help reduce LDL “bad” cholesterol. Grab a handful a day.
Taste Tip :. Toast to enhance its creamy, smooth flavor
you may have seen this as an appetizer at an Asian restaurant. Soybeans is the Japanese word for soybeans. Soy protein can help lower cholesterol levels. A cup of edamame also has 8 grams of heart-healthy fiber. To get the fiber of whole wheat bread, you’d need to eat about four slices.
Tip: Take edamame frozen, boil, then serve hot in the pod. Popping out the delicious beans hard shell is a satisfying snack.
eat tofu and get a form of vegetarian soy protein heart healthy, fiber, minerals and polyunsaturated fats. It can take on the flavor of spices or sauces used for cooking.
Tips: Cut the firm tofu, marinate, then grilled or sauteed, easy to carry in the oil. Add the tofu to soups for protein with little added fat.
white potatoes Swaps sweet potatoes. With a low glycemic index, these potatoes will not cause a rapid rise in blood sugar. They also have fiber, vitamin A and lycopene.
Taste Tip :. Increase its natural sweetness with a little cinnamon and lemon juice instead of sugary ingredients
sweet and juicy oranges are pectin fiber that fight cholesterol. They also have potassium, which helps control blood pressure. In one study, 2 cups of orange juice a day boosted the health of blood vessels. It also reduced blood pressure in men.
Nutrition Tip :. A medium orange has about 62 calories and 3 grams of fiber
This dark, leafy vegetables, green is rich in potassium and magnesium. These minerals help control blood pressure. chard also has heart-healthy fiber, vitamin A and antioxidants lutein and zeaxanthin. Try serving with grilled meats or as a bed for fish.
Prep Tip: Stir-fry with olive oil and garlic until wilted. Season with herbs and pepper.
Try this whole grain nut instead of rice. You can also simmering barley in soups and stews. The fiber in barley can help lower cholesterol levels. It can reduce levels of blood sugar, too.
Tip: Know your barley. Hulled barley or “whole grain” is the most nutritious. barley grits roasted and ground. They do a good cereal or as a garnish. pearled barley is fast, but a lot of heart healthy fiber has been removed.
A hot dish oatmeal fills you for hours, fighting hunger pangs and helps maintain levels of blood sugar stable over time – so it is useful for people with diabetes, too. oat fiber ‘can help the heart by reducing bad cholesterol (LDL)
Baking Tip: Make pancakes, muffins or other baked goods? Exchange a third of oatmeal and put in place.
This bright seed, honey color has three things that are good for the heart :. Fiber, phytochemicals called lignans and omega-3 fatty acids
Tip: Grind flaxseed for better nutrition. Add to cereals, baked goods, yogurt, or mustard on a sandwich.
When you think dairy products, you probably think, “Good for your bones!” These foods can help control high blood pressure, too. Yogurt is rich in calcium and potassium. To really boost calcium and minimize fat, choose low-fat varieties.
fortified foods margarines SterolsSome, soy milk, almond milk, orange juice and have sterols and stanols cholesterol-fighting added. These plant extracts block the intestine to absorb cholesterol. You can reduce LDL levels by 10% without playing good cholesterol.
CherriesSweet cherries, sour cherries, dried cherries and cherry juice – all are good. All are packed with antioxidants called anthocyanins. They are believed to help protect the blood vessels.Get More :. Sprinkle dried cherries on cereal, muffins, salad greens and wild rice