Nutrition Made Simple

Top 5 Foods for Your Heart

You’ve probably heard that some foods are better for your heart than others. Here are five that you’ll definitely want to enjoy. They’re delicious and packed with nutrients that keep your heart healthy. How? Some are good sources of fiber, which helps lower cholesterol levels. Others can reduce the inflammation that damages blood vessels. Each food has its own unique benefits so enjoy all of them to get as many nutritional benefits as possible.

1. Beans

Why Eat Them
Beans are a great source of fiber, specifically soluble fiber. Soluble fiber is known for lowering cholesterol levels by reducing how much cholesterol is absorbed into your bloodstream. Soluble fiber has also been shown to lower blood sugar levels. Beans are also a good source of protein. This means they can easily take the place of meat in any meal. They have much less fat and cholesterol than some other sources of meat and make you feel fuller for longer. This could keep you from snacking on other unhealthy foods.  

How To Enjoy Them
Choose from kidney beans, chickpeas/garbanzo beans, black beans, lima beans, pinto beans, navy beans and soy beans. Soy beans have many of their own heart-healthy benefits as well, like polyunsaturated fat as opposed to unhealthy saturated fat. Beans can easily be added to casseroles and soups, and can be part of dips, salads and spreads. Don’t like beans? Try peas and lentils instead.

2. Spinach

Why Eat It
Spinach is a good source of potassium, which helps lower high blood pressure. Plus, spinach contains folate, which can also reduce and prevent high blood pressure. In addition, folate works to reduce inflammation that can damage your blood vessels. Spinach is a source of Co-enzyme Q10, which strengthens muscles, like the heart! Co-enzyme Q10 can also work as an antioxidant to protect your body from heart disease, high blood pressure and high blood cholesterol and triglyceride levels. Lutein, another antioxidant in spinach, keeps your arteries from hardening. Finally, spinach has been shown to reduce damage to the heart following a heart attack.

How To Enjoy It
Enjoy spinach every day by swapping out your regular salad lettuce with fresh spinach. Or, add it to a smoothie before blending.

3. Blueberries

Why Eat Them
Blueberries not only have soluble fiber, which helps to lower blood cholesterol and sugar levels, but also antioxidants. Blueberries are dark blue because they contain anthocyanin. Anthocyanin is an antioxidant that helps fight disease. Antioxidants fight disease by working with the body to get rid of damaging toxins. Blueberries also contain Vitamin C, another powerful antioxidant.

How to Enjoy Them
The best thing about blueberries is that they are delicious and can easily be added to any meal. Eat them with your breakfast, mix them with yogurt for an afternoon snack, or incorporate them into a healthy dessert. 

4. Fish

Why Eat It
Certain kinds of fish – like salmon, mackerel, herring, lake trout, sardines and albacore tuna – are high in healthy fats. These healthy fats, called omega-3s, have been shown to reduce the risk of abnormal heartbeats. They can also lower blood triglyceride levels, lower blood pressure and slow the growth of the plaque that forms in arteries and causes clots. People with, and without, heart disease have been shown to benefit from eating fish. Fish is also a good source of protein and is low in saturated fats. Therefore, it is easily substituted for meat products that are high in fat.

How to Enjoy It
Fish is delicious and can be prepared a variety of ways. Try baking, broiling, grilling or steaming fish to avoid adding fat while cooking. It is recommended that we get two servings (one serving = 3.5 ounces, cooked) each week. Note: Children and pregnant women should be aware of the mercury content of the fish they are consuming by checking with local advisories or the FDA (Food and Drug Administration).

5. Oats

Why Enjoy Them
Oats are a whole grain full of vitamins, minerals and soluble fiber. Again, this type of fiber may lower blood cholesterol levels and help control blood sugar levels. According to the FDA, a diet high in oats can reduce the risk of heart disease. Oats also have an antioxidant, which some studies have shown helps protect against damaging toxins and disease. It is recommended that at least half of your grain intake be whole.

How to Enjoy Them
Make oats part of your daily routine – have oatmeal topped with fruit for breakfast, mix oat flour or whole oats with regular flour when baking breads and muffins, use oats in place of breadcrumbs. Top cereals, salads and yogurt with oat bran. Oats and other whole grains are a rich and satisfying meal that will give you energy to power through your day.

Mix ‘Em Up

Incorporating these foods into your diet along with general healthy eating and physical activity can truly be beneficial to your heart’s health. Remember, it is important to eat a variety of foods and to have well-balanced meals throughout the day. The research is based on moderate consumption – so don’t overdo it! There are also many other foods that are high in fiber and other nutrients that are beneficial to your heart, especially fresh fruits and vegetables. Start by making small changes, like adding more fruits and vegetables to your diet. You will soon find it is a lot easier to incorporate these delicious foods into your diet than you thought!

Goal: Eat 1-2 servings of these heart-healthy foods each day.