AgriLifeExtensionAs 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; and magnesium.  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.