As we continue to celebrate American Heart Month during the month of February, it’s important to remember that diet is a contributing factor in the fight against heart disease and can be very easily monitored and controlled. Diet plays an integral part in maintaining a healthy lifestyle and a healthy heart. Web MD, along with nutrition experts from The Cleveland Clinic and the American Dietetic Association have put together a list of “the best of the best” heart-healthy foods. The foods listed here are all top-performers in protecting your heart and blood vessels. The top 25 heart healthy foods are:
Salmon
Contains Omega-3 fatty acids. Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.
Flaxseed (ground)
Contains Omega-3 fatty acids; fiber, phytoestrogens. Ground flaxseed hides easily in all sorts of foods — yogurt parfaits, morning cereal, homemade muffins, or cookies.
Oatmeal
Contains Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber. Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.
Black or Kidney Beans
Contains B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber. Give soup or salad a nutrient boost — stir in some beans.Almonds
Contains Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols. Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.
Walnuts
Contains Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols. Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes.
Red wine
Contains Catechins and reservatrol (flavonoids). Toast your good health! A glass of red wine could improve “good” HDL cholesterol.
Tuna
Contains Omega-3 fatty acids; folate; niacin. Here’s lunch: Salad greens, fresh fruit, canned tuna. Keep “Salad Spritzer” – a light dressing — in your office fridge.
Tofu
Contains Niacin; folate; calcium; magnesium; potassium.Continue reading below… Tasty tofu is easy: Thinly slice “firm” tofu, marinate several hours, grill or stir-fry.
Brown rice
Contains B-complex vitamins; fiber; niacin; magnesium, fiber. Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).
Soy milk
Contains Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens. Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.
Blueberries
Contains Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber. Cranberries, strawberries, raspberries are potent, too — for trail mixes, muffins, salads!
Carrots
Contains Alpha-carotene (a carotenoid); fiber. Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.
Spinach
Contains Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber. Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.
Broccoli
Contains Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber. Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).
Sweet potato
Contains Beta-carotene (a carotenoid); vitamins A, C, E; fiber. Microwave in a zip-lock baggie for lunch. Eat plain or with pineapple bits.
Red bell peppers
Contains Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber. Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.
Asparagus
Contains Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber. Grill or steam slightly, then dress with olive oil and lemon. It’s a pretty side dish.
Oranges
Contains Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber. Got orange juice? Check out the new nutrient-packed blends.
Tomatoes
Contains Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber. For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.
Acorn squash
Contains Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber. Baked squash is comfort food on a chilly day. Serve with sautéed spinach, pine nuts, and raisins.
Cantaloupe
Contains Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber. A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!
Papaya
Contains Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium. Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.
Dark chocolate
Contains Reservatrol and cocoa phenols (flavonoids). A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.
Tea
Contains Catechins and flavonols (flavonoids). Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine.
