So you know that nutrition can combat or cause heart disease,
but which foods are best for your heart?
Here's a list of some foods your heart will be sure to love:
Salmon
Full of omega-3 fatty acids, salmon and other fatty fish have been shown to lower the risk of arrhythmia (irregular heart beat), and atherosclerosis (see FAQ).
Oatmeal
High in soluble fiber, oatmeal has been proven to lower cholesterol. Avoid eating instant oatmeal, however, as it often contains added sugar. Other whole grains are also great for the heart, as long as they contain the entire grain.
Blueberries
Along with strawberries and other berries, blueberries have been proven to lower the risk of a heart attack. Filled with anthocyanins, flavonoids, and other antioxidants, they may decrease blood pressure and dilate blood vessels.
Dark Chocolate
Studies have shown that daily chocolate consumption can reduce nonfatal heart attacks and stroke in people at high risk. It only applies to dark chocolate, however, as milk chocolate doesn't contain as many polyphenols, which may help blood pressure, clotting, and inflammation.
Citrus Fruits
These are beneficial for the same reason as blueberries: they contain flavonoids, which may lower the risk of a stroke. They are also high in vitamin C, which has been linked with a lower risk of heart disease. Stay clear of citrus juices, though, because of added sugar.
Potatoes
Prepared the right way, potatoes can be very good for your heart. They're rich in potassium and high in fiber, which can help lower blood pressure and the risk for heart disease.
Tomatoes
High in potassium and lycopene, tomatoes may help get rid of "bad" cholesterol, keep blood vessels open, and lower heart attack risk.
Nuts
Almonds, walnuts, pistachios, peanuts, macadamia nuts, and so many other nuts contain fiber, which is great for your heart. They also contain vitamin E and high in omega-3 fatty acids, which lower bad cholesterol. Look for varieties without added salt for maximum heart power.
Green Tea
One recent study found that people who drank four or more cups of green tea daily had a 20% reduced risk of cardiovascular disease and stroke. Antioxidants known as catechins may be the reason for this.
Broccoli, Spinach, and Kale
High in carotenoids, these leafy greens free your body of potentially harmful compounds. They are also high in fiber, vitamins, and minerals. A good rule of thumb is the darker the leaf, the healthier the green.
Pomegranate
Containing numerous antioxidants, pomegranates may help prevent arteriosclerosis (see FAQ). Apples are a good substitute if pomegranates are too expensive for you, or you just don't like them.
