|Black Beans Mild, tender black beans are packed with
heart-healthy nutrients including folate, antioxidants, magnesium for lowering
blood pressure, and fiber — which helps control both cholesterol and blood
sugar levels. |
Tip : Canned black beans are quick additions to soups and salads. Rinse to remove extra sodium.
|Red Wine and Resveratrol If you drink alcohol, a little red wine may be a
heart-healthy choice. Resveratrol and catechins, two antioxidants in red wine,
may protect artery walls. Alcohol can also boost HDL, the good cholesterol. |
Tip: Don't exceed one drink a day for women; one to two drinks for men – and talk to your doctor first. Alcohol may cause problems for people taking aspirin and other medications. Too much alcohol hurts the heart.
|Salmon: Super Food A top food for heart health, it's rich in the
omega-3s EPA and DHA. Omega-3s lower risk of rhythm disorders, which can lead
to sudden cardiac death. Salmon also lowers blood triglycerides and reduces
inflammation. The American Heart Association recommends two servings of salmon
or other oily fish a week. |
Tip: Bake in foil with herbs and veggies. Toss extra cooked salmon in fish tacos and salads.
|T una is a good source
of heart-healthy omega-3s; it generally costs less than salmon. Albacore (white
tuna) contains more omega-3s than other tuna varieties. Reel in these other
sources of omega-3s, too: mackerel, herring, lake trout, sardines, and
Tip: Grill tuna steak with dill and lemon; choose tuna packed in water, not oil.
|Extra Virgin Olive OilT his oil, made from
the first press of olives, is especially rich in heart-healthy antioxidants
called polyphenols, as well as healthy monounsaturated fats. When olive oil
replaces saturated fat (like butter), it can help lower cholesterol levels.
Polyphenols may protect blood vessels. |
Tip: Use for salads, on cooked veggies, with bread. Look for cold-pressed and use within six months.
|Fresh herbs make many other foods heart-healthy
when they replace salt, fat, and cholesterol. These flavor powerhouses, along
with nuts, berries — even coffee — form a global approach to heart-wise eating.
Read on for 23 more delicious ways to fight heart disease, stroke, high blood
pressure, high cholesterol, and diabetes. |
Fact : Rosemary, sage, oregano, and thyme contain antioxidants.