What are heart healthy foods?
-
Dr. Michael Roizen answered:Here are some heart-healthy foods:
- Nuts contain monounsaturated fats to keep your arteries clear, as well as levels of precursors of serotonin to boost mood. 1 ounce of nuts a day is just right. (More is fine, but be careful of calorie overload.) An ounce is about 12 walnuts or 24 almonds.
- Fish especially wild salmon, whitefish, tilapia, catfish, flounder and mahi mahi contain artery-clearing omega-3 fatty acids. Aim for 13.5 ounces of fish a week, or 3 servings, each about the size of your fist.
- Soybeans contain heart- and artery-healthy protein, fiber, and fats. Recommended amount is 1 cup of soy beans a day.
- Tomato juice and spaghetti sauce contain folate, lycopene, and other nutrients to keep arteries young. Recommended amount is 8 ounces a day of juice or 2 tablespoons of spaghetti sauce a day.
- Olive oil, nut oils, fish oils, flaxseed, and avocados contain heart-healthy monounsaturated fats. 25% of daily calories should be healthy fats.
- Real chocolate (at least 70% cocoa) increases dopamine release and provides flavonoids, which keep arteries young. Recommended amount is 1 ounce a day (to replaced milk chocolate).
Here are some heart-healthy foods: Nuts contain monounsaturated fats to keep your arteries clear, as well as levels of precursors of serotonin to boost mood. 1 ounce of nuts a day is just right. (More is fine, but be careful of calorie... More -
Academy of Nutrition and Dietetics answered:A healthy heart is the result of good genes, the right food choices, plenty of physical activity and knowing how to deal with stress. While you can't do much about your genes, regular exercise, eating right and dealing with stress are lifestyle behaviors you can control. In general, eat more plant foods, fish, poultry and low-fat dairy foods. Cook with moderate amounts of olive or canola oil instead of butter, margarine or shortening.
Some examples of foods for heart health include:
- Beans, peas and barley
- Soybeans, other soy-based foods (not soybean oil)
- Fruits and vegetables
- Salmon, tuna, sardines and mackerel
- Red grapes and purple grape juice
- Nuts, such as almonds, walnuts, pecans and hazelnuts
- Green or black tea
- Onions, scallions, shallots, garlic and leeks
Helpful? 1 person found this helpfulA healthy heart is the result of good genes, the right food choices, plenty of physical activity and knowing how to deal with stress. While you can't do much about your genes, regular exercise, eating right and dealing with stress are... More -
Sari Greaves answered:Keep your true love's heart beating strong by using these heart-healthy foods:
- Salmon/tuna, which are excellent sources of omega-3 fatty acids.
- Ground up flaxseeds, which provide a good source of omega-3 fatty acids, fiber, phytoestrogens.
- Oatmeal, a good source of soluble fiber, niacin, folate and potassium.
- Walnuts and almonds, which contain omega-3 fatty acids, vitamin E, magnesium, fiber, heart favorable mono- and polyunsaturated fats.
- Blueberries/cranberries/raspberries/strawberries have beta carotene, lutein, anthocyanin, ellagic acid -- a polyphenol -- vitamin C, folate, potassium and fiber.
Helpful? 1 person found this helpfulKeep your true love's heart beating strong by using these heart-healthy foods: Salmon/tuna, which are excellent sources of omega-3 fatty acids. Ground up flaxseeds, which provide a good source of omega-3 fatty acids, fiber, phytoestrogens.... More -
Ximena Jimenez of Academy of Nutrition and Dietetics answered:Heart healthy foods will help you reduce three of the major risk factors for heart disease: high blood cholesterol, high blood pressure and excess body weight.
These are some tips to include more heart healthy foods:
- Start your day with whole grain cereals
- For snacks and meals select fresh fruits as your dessert
- Add an assortment of vegetables to your favorite stews, stir fry and soups
- Include kidney beans, garbanzos and lentils to your weekly menu
Heart healthy foods will help you reduce three of the major risk factors for heart disease: high blood cholesterol, high blood pressure and excess body weight. These are some tips to include more heart healthy foods: Start your day with whole... More -
Heart healthy eating includes plenty of fruits and vegetables, whole grains, unsaturated fats and oils, lean proteins, low fat dairy products, and limited salt and sugar.
Heart healthy eating includes plenty of fruits and vegetables, whole grains, unsaturated fats and oils, lean proteins, low fat dairy products, and limited salt and sugar. More -
Brooke Randolph answered:Oatmeal is both heart-warming and heart-healthy. It contains both beta-glucan and avenanthramides. Beta-glucan is a fiber that lowers cholesterol and avenanthramides protect from free radicals. Apples contain flavanoids which are anti-oxidants that get rid of free radicals and reduce inflammation. Combining apples and oatmeal will protect your heart.Oatmeal is both heart-warming and heart-healthy. It contains both beta-glucan and avenanthramides. Beta-glucan is a fiber that lowers cholesterol and avenanthramides protect from free radicals. Apples contain flavanoids which are... More -
Dr. Natalia Rost answered:A diet with proven benefits for cardiovascular health consists of plenty of fruits and vegetables, as well as foods that contain healthful unsaturated fats (such as fish, vegetable oils, nuts, and whole grains) instead of those containing unhealthful saturated and trans fats (such as meats, dairy products, and many processed foods).A diet with proven benefits for cardiovascular health consists of plenty of fruits and vegetables, as well as foods that contain healthful unsaturated fats (such as fish, vegetable oils, nuts, and whole grains) instead of those containing... More -
Joan Salge Blake of Academy of Nutrition and Dietetics answered:While losing excess weight, reducing saturated fat in the diet, and partaking in daily physical activity are all key to lowering your risk of heart disease, adding heart-healthy foods to your diet can also help.
Here are 5 foods that are deliciously good for your heart:
Beans
Soluble fiber-rich beans can help curb your appetite by helping you feel fuller sooner so you’ll eat less at the meal. Trimming calories will help trim your waistline. Beans can also replace higher-calorie, higher-saturated fat-containing meats and cheeses in entrees.Oats
Research suggests that consuming 3 grams or more per day of ß-glucan soluble fiber, which is found in oats (or barley, for that matter), can help lower total and LDL cholesterol levels as part of a heart-healthy diet.Nuts
Whole Grains
A small handful of nuts daily may be a nutty way to manage your blood cholesterol levels. Research suggests that nuts can help lower blood cholesterol levels, and that eating 1.5 ounces per day of almonds, hazelnuts, peanuts, pecans, pistachio nuts, or walnuts along with a heart-healthy diet may reduce your risk of heart disease. (An ounce of nuts = 25 almonds, 9 whole walnuts, or 48 pistachio nuts.)
Fish
While fish is low in heart-unhealthy saturated fat, it provides another healthy quality that makes it a ringer for your heart. The omega-3 fatty acids in fish can help slow the plaque buildup in your arteries that contribute to heart disease as well as reduce your risk of dying from heart disease. It is currently recommended that you eat two fish meals, especially omega 3-rich fatty fish, weekly. Salmon, sardines, and tuna are all good sources of omega 3.
While research shows that whole grains can reduce your risk of heart disease, most Americans are falling short of the recommended minimum three servings of whole grains daily. Make sure that at least half your grain choices are whole grains, such as oats, 100% whole wheat bread, brown rice, and popcorn to gain that heart-healthy benefit.While losing excess weight, reducing saturated fat in the diet, and partaking in daily physical activity are all key to lowering your risk of heart disease, adding heart-healthy foods to your diet can also help. Here are 5 foods that are... More
