05/06/2023
12 HEALTHY FOODS FOR THE HEART
Eat fish like salmon, tuna, mackerel, herring, and trout that are high in omega-3s.A handful of healthy nuts, like almonds or walnuts, will fill you up and be good for the heart.
Berries are full of healthy vitamins and soluble fiber that are good for the heart. Try blueberries, strawberries, blackberries, or raspberries in cereal or yogurt.
Seeds. Flaxseeds are good for the heart health because they have omega-3 fatty acids, fiber, and phytoestogens. To get the most out of them, grind or mill them. Chia seeds also have protein, fiber, and omega-3 fatty acids, and can be eaten as a whole.
Oats are the comfort food with the most nutrients. If you're not a fan of them cooked, try toasting them to put on yogurt, salads, or in a trail mix.
Legumes. Dried beans and lentils, like chickpeas, pinto, kidney, or black beans, are high in fiber, B vitamins, minerals, and other good things. Veggie soup, anyone?A 4-ounce glass of red wine (up to two for men and one for women per day) can help raise good (HDL) cholesterol levels.
Soy. For a heart-healthy lunch or dinner, stir-fry fresh veggies with edamame beans or tofu that has been marinating.
Carrots, sweet potatoes, red peppers, tomatoes, and acorn squash are all red, yellow, or orange veggies that are full of antioxidants, fiber, and vitamins that are good for the heart.
Green veggies. Spinach does pack a punch, as Popeye said. So do bok choy, kale, Swiss chard, collard and mustard greens, and mustard greens. Use these things instead of lettuce on sandwiches and salads. Broccoli and asparagus are full of powerful nutrients like vitamins C and E, potassium, folate, calcium, and fiber.
Oranges, cantaloupes, and mangoes are all good sources of beta-carotene, potassium, magnesium, and fiber.
The heart will be healthier if dark chocolate is eaten. The better it is, the more cocoa it has. (The sugar goes down as the cocoa content goes up, and the fiber and protein go up.) If you're a milk chocolate fan. Start with cocoa that is at least 70% cacao.
