Cardiac Health Food

It might be hard to believe that heart disease is the leading cause of death in the United States --- killing more Americans than cancer, the Centers for Disease Control note --- considering most of the risk factors are lifestyle choices. Age, birth defects or genetics are factors you can't control, but you can control what foods you eat. Foods that are essential for your body to function normally also happen to be foods that will help you to maintain normal blood pressure and cholesterol levels and could prevent or lessen your chances for cardiac health problems.

Fruits and Vegetables

Vegetables and fruits are loaded with vitamins, minerals and antioxidants that help the body and heart function properly. Most contain vitamins B, C, E and K, which are essential for the central nervous system, in the formation of red blood cells, for preventing damage from free radicals and in preventing blood clot. The American Cancer Society recommends getting at least five servings each of fruits and vegetables each day. When selecting vegetables and fruits, remember that the darker or more colorful ones are best.

Fiber

Dietary fiber is simply a carbohydrate our bodies can't digest. There are two forms: soluble and insoluble. While both types are essential, soluble fiber is known to moderately lower levels of low-density lipoproteins, known as the "bad" cholesterol, which results in a lower overall blood cholesterol level. Good sources of soluble fiber can be found in most whole grains, legumes and citrus fruits. Fiber lowers blood pressure, the Harvard School of Public Health reports, which can result in not only a healthier heart, but also better health in general.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential unsaturated fatty acids that your body cannot produce on its own and must therefore get through food. Omega-3 fatty acids appear to decrease triglycerides, lower blood pressure and reduce inflammation in the body, the Mayo Clinic reports. Abundant amounts of omega-3 can be found in fatty salt-water fish such as salmon and herring, which the clinic recommends eating about twice a week.

Red Wine

The American Heart Association cites studies showing that drinking red wine in moderation can have cardiovascular benefits. Red wine contains two antioxidants --- resveratrol and polyphenol ---researchers believe may prevent blood clots and protect blood vessels in the heart. The AHA also cautions that, although drinking red wine can help prevent artery damage and lower LDL cholesterol, if you don't already drink alcoholic beverages, you should not start solely for the health benefits.

Limit Sodium Intake

One of the main contributors to high blood pressure, and probably the easiest to control, is sodium. The American Heart Association recommends eating less than 1,500 milligrams of salt a day. Because excessive amounts of sodium can increase blood volume, the heart is forced to work harder to move this extra blood throughout the body, increasing pressure in the arteries and blood vessels. Replacing processed foods with fresh foods, fruits and vegetables are simple ways help to lower your sodium intake and, in turn, lower the chances for high blood pressure.