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Top ten list of heart-healthy foods

Written by kumaran   // May 15, 2011   // Comments Off


Here is our top 10 list of heart-healthy foods.

Salmon: One of the very best sources of heart-guarding omega-3 fats and so easy to prepare.

Oats: All types of whole grains can help your heart. Soluble fiber, like the kind found in oats, is especially good for those arteries. Eating enough can help lower your total and LDL (“bad”) cholesterol.

Beans: Whether you prefer kidney, cannellini or pinto, beans are another way to get some of that heart-pleasing soluble fiber. They also pack in the protein, folate and iron to keep your red blood cells thriving.

Green leafy veggies: Green veggies like Swiss chard, kale, collards, bok choy and spinach offer up antioxidants like lutein as well as fiber, folate, potassium and calcium, all nutrients on the healthy-heart hit list.

Red wine: All types of alcohol have been shown to help with heart health, and it’s one of the few food options that help raise the “good” HDL type of cholesterol.

Olive oil: The monounsaturated fats found in olives and olive oil actually help your heart by keeping cholesterol down when they replace less-healthy fats in your diet.

Nuts: Nuts like almonds and walnuts help you load up on cell-protecting vitamin E and the other kind of heart-healthy fats known as “polyunsaturated.”

Berries: You can’t go wrong with berries — blueberries, strawberries, raspberries, blackberries or any other berry you can think of.

Lean meats: Surprised to see meat on this list? When you choose lean cuts over fatty ones, you’ll significantly reduce your intake of saturated fat.

Low-fat and nonfat dairy: Skim milk, nonfat yogurt, low-fat cheeses and even treats like frozen yogurt provide calcium, protein and much-needed vitamin D.


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