Heart disease kills more men and women in the United States than any other disease, according to the American Heart Association. Both diet and lifestyle play important roles in keeping the heart healthy. A diet containing certain foods can improve heart health by lowering risk factors such as high cholesterol and high blood pressure.
Foods High in Soluble Fiber
The American Heart Association recommends including a variety of high-fiber foods in the diet for heart health, such as fruits, vegetables and whole grains. Foods high in soluble fiber prevent the absorption of cholesterol into the bloodstream, lowering blood cholesterol levels. High blood cholesterol is a risk factor for heart disease. Foods high in soluble fiber include oatmeal, oat bran, Brussels sprouts, pears and kidney beans.
Fruits and Vegetables
People with high intakes of fruits and vegetables have lower risks of cardiovascular disease, according to MayoClinic.com. In addition to being a source of fiber, fruits and vegetables also contain high amounts of potassium. Potassium counterbalances the effects of sodium on blood pressure and has been shown to help lower blood pressure. The American Heart Association recommends 4,700mg of potassium a day for heart health. Heart-healthy fruits and vegetables include oranges, strawberries, mangoes, bananas, cantaloupe, broccoli, tomatoes, potatoes, spinach and artichokes.
Oily Fish
The American Heart Association recommends two servings of oily fish a week for heart health. Examples of oily fish include salmon, albacore tuna, lake trout and mackerel. These fish contain high amounts of the heart healthy essential omega-3 fatty acids. High intakes of fish containing omega-3 fatty acids decrease both blood pressure and blood cholesterol levels, according to MayoClinic.com.
Nuts
Heart-healthy nuts help lower blood cholesterol levels and keep blood vessels healthy, according to MayoClinic.com, and eating a handful of nuts a day reduces a person's risk of heart disease. Nuts, however, are high in calories, and it is important to limit portion size to 1.5 oz. to prevent excessive calorie intake and weight gain. Heart-healthy nut choices include almonds, pistachios, pecans, walnuts, cashews, hazelnuts and peanuts.
Olive Oil
High intakes of saturated fat, found in foods such as butter and lard, increase blood cholesterol level. Using olive oil in place of animal fats not only decreases saturated fat intake but also helps to decrease LDL cholesterol levels, the bad cholesterol, and increase HDL cholesterol levels, the good cholesterol, according to MayoClinic.com. Adding 2 tbsp. of olive oil a day in place of other fats will improve heart health, MayoClinic.com says.
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