For the greatest support to your cardiovascular system, zero in on foods with low calories and heart-smart nutrition. Low sodium and strong potassium contents promote normal blood pressure. Iron, protein and B vitamins help ensure a healthy blood count. Look for the American Heart Association's Heart-Check Mark on food labels to identify products, such as oat cereals, that are low in saturated and trans fats and high in total or soluble dietary fiber.
Oatmeal
In addition to iron, protein and B vitamins, oatmeal and products made with oat bran and oat flour contain significant soluble and insoluble fiber. The dietary fiber in oats aids in preventing coronary heart disease in two ways. Low-fat and low-sugar foods with insoluble fiber content help you control your weight, a major risk factor for the disease. Those that also contain soluble fiber protect your arteries by lowering your LDL, or "bad" cholesterol. As a food that is convenient and versatile enough to eat frequently, oats make one of the best contributions to your heart-healthy diet.
Non-Fat Milk
If you drink milk often -- and you should, according to the American Heart Association -- selecting fat-free milk offers one of the most effective means of reducing your saturated fat intake. This preventive measure against atherosclerosis, or narrowed arteries, can reduce your risk for heart attacks and strokes. Retain the benefits of calcium, potassium, protein and vitamins A, B and D, but lose the fat by moving from whole to 2 percent, 1 percent and then fat-free milk. You'll safeguard your weight with fewer calories and your blood vessels with less saturated fat.
Salmon
Eating fish such as salmon in place of most meats and poultry offers savings in saturated fat and calories and contributes valuable nutrients that support heart health. Protein, B vitamins and potassium support blood cell synthesis and blood pressure control. Salmon also contains some of the highest levels of omega-3 fatty acids of all protein foods. Omega-3s are associated with decreased incidence of heart arrhythmia and atherosclerosis and have a moderating effect on blood pressure.
Beans
Beans represent another chance to replace animal-based protein foods with dishes that are lower in saturated fat and have no cholesterol. At the same time, beans benefit your heart and weight control with some of the largest amounts per serving of all foods. According to the USDA, 1 cup of cooked navy beans delivers 75 percent of your total daily value of fiber. Beans also contain heart-healthy potassium, calcium, iron, protein and B vitamins. Cook dry or frozen beans, or choose reduced-sodium canned beans.
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