Heart disease kills more Americans than any other disease, says the American Heart Association. Following a healthy diet and lifestyle can reduce your risk of developing heart disease. While an overall healthy diet low in saturated fat and sodium and high in fiber can improve heart health, including certain heart healthy foods may add even more benefits.
Fatty Fish
The American Heart Association recommends you eat at least 3.5 oz. of fatty fish twice a week for heart health. Fatty fish, such as salmon, mackerel and albacore tuna, are high in omega-3 fatty acids. Omega-3 fatty acids have been shown to reduce blood pressure and decrease the development of blood clots, according to MayoClinic.com. It is best to bake, broil or grill fish to prevent the addition of unhealthy fats.
Fruits and Vegetables
Fruits and vegetables are low in calories and cholesterol free, and high in vitamins A, vitamin C, potassium and fiber, according to the U.S. Department of Health. Fruits and vegetables help you meet your nutrient needs in fewer calories helping you lose weight. The American Heart Association says to eat 4 1/2 cups of fruits and vegetables a day for heart health. As antioxidants, vitamins A and C protect your cells from free radical damage and therefore may protect against the development of cardiovascular disease. The potassium found in fruits and vegetables also helps to control blood pressure.
Foods High in Soluble Fiber
Foods high in soluble fiber lower blood cholesterol levels, according to MayoClinic.com. Soluble fiber prevents you from absorbing cholesterol and entering into the bloodstream. You need about 10g of soluble fiber a day to help lower your cholesterol levels. Foods high in soluble fiber include oatmeal, oat bran, pears, apples, barley and prunes.
Olive Oil
The antioxidants found in olive oil lower your LDL cholesterol while having no effect on your HDL cholesterol, according to MayoClinic.com. Extra virgin olive oil is the best choice, MayoClinic.com continues. It is recommended you add 2 tbsp. of olive oil each day in place of other fats to get the heart healthy benefits. Olive oil can be used to saute vegetables and chicken or fish. It can also be used to make a vinaigrette-style salad dressing.
Walnuts
Walnuts are contain both monounsaturated and polyunsaturated fats. The monounsaturated fats in walnuts have been shown to lower LDL cholesterol, according to the World's Healthiest Foods website. In addition, the polyunsaturated fats in walnuts help keep blood vessels healthy, says MayoClinic.com. A handful of walnuts a day is good for your heart. But walnuts are high in calories, 160 calories in a 1/4 cup serving, and should replace other foods or fats to prevent weight gain.
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