Food Health

7 Heart-Healthy Foods

Heart-Healthy Foods

Oatmeal

Oatmeal is one of the healthy foods for heart. A review of 67 studies showed that diets high in soluble fiber, like the kind in steel-cut oats, decrease total and LDL (“bad”) cholesterol.

Salmon

Salmon is also one of the healthy foods for heart. The omega-3 fatty acids in fish are good for your heart. Salmon is an oily fish and a rich source of protein, B vitamins, vitamin D and omega-3 fatty acids. According to the U.S. Department of Agriculture National Nutrient Database, 3 ounces of wild Atlantic salmon cooked using dry heat contains about 22 grams of protein, 7 grams of total fat, 0 grams of carbohydrates and about 5 grams of heart-healthy unsaturated fatty acids.

Nuts

Go for walnuts, almonds, and macadamia nuts, which boast good-for-you mono- and polyunsaturated fats. Adding almonds to your diet lowers your bad cholesterol, or LDL cholesterol, which is involved in creating plaques in your coronary arteries that can cause heart attacks.

Extra-virgin olive oil

A huge body of research confirms that its monounsaturated fats lower LDL cholesterol and reduce your risk of heart disease. Olive oil that is truly extra virgin has a distinctive taste and is high in phenolic antioxidants, the main reason why (real) olive oil is so beneficial.

Berries

They lower inflammation and have a host of other cardiovascular perks, according to a report in the Nutritional Review. These colorful fruits are high in antioxidants and polyphenols, which help fight chronic disease and cancer.

Beans

In one study, people who ate legumes—like beans and lentils—at least four times a week had a 22% lower risk of heart disease than people who ate them less than once a week.

Broccoli

This—and other green veggies like kale and spinach—have anti-inflammatory and detoxifying effects, a 2008 study shows. Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.