Heart healthy foods are low in fat and sodium but rich in nutrients known to support and promote cardiovascular health. Heart healthy low-calorie foods help protect your heart and blood vessels. According to the American Heart Association, the best foods for cardiovascular health are rich in vitamins, minerals, fiber and other nutrients, but provide fewer calories. The best choices are fruits, vegetables, whole-grain products and fat-free dairy products.
Fruits and Vegetables
Fresh fruits and vegetables, without added sugar and fat, are, in general, low in calories and rich in nutrients that protect your heart, such as the antioxidant vitamins A, C and folate. They are high in magnesium and potassium; minerals that help to regulate blood pressure and encourage healthy circulation. The U.S. Department of Agriculture Food Guide Pyramid or MyPyramid advises eating a diet rich in fruits and vegetables as part of an overall healthy diet to lower the risk for stroke and heart attack.
Fresh fruits, per serving, provide 60 to 80 calories. Non-starchy vegetables provide fewer than 25 calories per serving and starchy vegetables, such as beans; on average, about 120 calories per serving. Some particularly nutrient-rich choices include cantaloupe, berries, apricots, citrus fruits, apples and pears, dark, leafy green vegetables, winter squash, sweet potatoes, cabbage, sweet bell peppers, tomato products, such as paste, sauce and juice; beets; spinach and legumes, such as soybeans, lentils, kidney beans and split peas.
Whole Grain Products
The U.S. Dietary Guidelines for Americans reports that diets rich in dietary fiber, found in plant foods, including whole grains, have a number of beneficial effects, including lowering blood cholesterol and decreasing your risk of developing coronary heart disease. Though dietary fiber is the heart-healthy highpoint for whole grains, they are also rich in other nutrients, such as several B vitamins, and minerals, such as iron, magnesium and selenium. One serving, on average, provides 80 calories. Some examples, according to MayoClinic.com, include 1/2 of a whole-wheat English muffin, 1 oz. slice of whole-grain bread, 1/3 cup cooked barley, couscous, whole-wheat pasta, quinoa or brown rice; or 1/2 cup bran cereal, old-fashioned oatmeal or cooked wild rice.
Dairy Products
Dairy products are rich in calcium and potassium. These minerals, along with magnesium, help to lower blood pressure. Dairy products are an important component of the Dietary Approaches to Stop Hypertension, or DASH diet pattern. The DASH diet is low in sodium but based on an eating plan rich in fruits, vegetables and low- or non-fat dairy. Examples of lower calorie, heart-healthy dairy products include 8 fluid oz. skim or 1 percent milk, 8 oz. non-fat, plain yogurt or 1/2 cup non-fat or low-fat cottage cheese. These options, in the portions specified, provide less than 100 calories per serving. Most hard cheeses are high in total and saturated fat as well as sodium and are not a low-calorie food choice.
References
- American Heart Association: Diet and Lifestyle Recommendations
- U.S. Department of Agriculture: MyPyramid: Inside the Pyramid: Fruits
- U.S. Department of Agriculture: MyPyramid: Inside the Pyramid: Vegetables
- U.S. Department of Agriculture: Dietary Guidelines for Americans--Carbohydrates
- MayoClinic.com: Nutrition and Healthy Eating--Exchange List: Starches
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