25 Top Heart-Healthy Foods
These 25 foods are loaded with heart-healthy nutrients that help protect your cardiovascular system.
25 Top Heart-Healthy Foods continued...
Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble
Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty
Black or Kidney Beans
B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium;
Give soup or salad a nutrient boost -- stir in some beans.
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
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
Catechins and reservatrol (flavonoids).
Toast your good health! A glass of red wine could improve "good" HDL
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.
Niacin; folate; calcium; magnesium; potassium.
Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill
B-complex vitamins; fiber; niacin; magnesium, fiber.
Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies
(broccoli, carrots, spinach).
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.
Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic
acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium;
Cranberries, strawberries, raspberries are potent, too -- for trail mixes,
Alpha-carotene (a carotenoid); fiber.
Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti
sauce or muffin batter.
Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium;
Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.
Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium;
Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus
Beta-carotene (a carotenoid); vitamins A, C, E; fiber.
Microwave in a zip-lock baggie for lunch. Eat au naturale, or with
Red bell peppers