Five Power Foods to Improve Heart Health

Worried about your diet and whether you’re getting the foods you need? While you may know fast foods can lead to heart disease, most people don’t realize that good food can actually improve your heart. Include these power foods on a regular basis and be on your way to better heart health. Supercharge your defenses, eat smart, and eat well!

Oatmeal always appears on the “super food lists” because it is loaded with fiber. In 1997, the FDA allowed claims to be made on labels saying that it reduced the risk for heart disease. The magic ingredient is the “soluble fiber” called beta glucans. These beta glucans lower bad cholesterol and triglycerides. Studies show that with as little as 3 grams of soluble oat fiber per day, cholesterol can be lowered dramatically. It is as simple as eating one bowl of oatmeal a day.

Wild Salmon is the superstar of the Omega 3 fats, which reduce inflammation and heart disease. It’s critical to have the proper balance of Omega 3 and Omega 6 fatty acids. It’s easy to get the Omega 6 fatty acids from corn, safflower, cottonseed, and sunflower oils, but it’s more difficult to get the Omega 3 fatty acids. While other fish like halibut, sardines, and mackerel contain Omega 3 fats, wild salmon tops the list because of its higher content. Farmed salmon eat grains, which means they produce very little Omega 3 fatty acids. Include wild salmon 2-3 times per week to protect your heart.

Walnuts are also rich in Omega 3 fats and plant sterols, which lower cholesterol. Walnuts provide fiber, protein, vitamins, minerals, and healthy fats to lower risks of heart disease. Top yogurt or cereals with nuts and add to salads or vegetables. Finely chop nuts to coat meats, fish, and poultry. Include a handful of nuts daily to protect your heart, and don’t be afraid to include almonds, pistachios, macadamia nuts, or cashews.

Kiwifruit is an amazingly, high-fiber, tasty fruit that is very rich in antioxidants and phyto-nutrients to fight heart disease. Remember fiber-rich foods help lower cholesterol. There is even research showing that kiwi works as a blood thinner. Rich in fiber and healthy enzymes, kiwis can be added to smoothies, peel, seeds and all.

Beans, Peas, and Lentils are heart-healthy, fiber-rich, low-fat foods that reduce your risk for heart disease. These foods normalize blood sugar and lipids (cholesterol and LDLs). Beans are a great source of fiber, while also keeping the “bad cholesterol” down and helping to boost the “good fats.” Eat ½ cup of beans three to four times weekly and enjoy the benefits of lower cholesterol and blood pressure. Try hummus or add canned or dry beans to your soups, salads, or pasta dishes.

No food is perfect, but whole foods contain a variety of vitamins, enzymes, minerals, antioxidants, anti-inflammatory properties, fiber, and healthy fats. Include more plant foods such as fruits and vegetables. Fiber-rich foods lower cholesterol. Enjoy this snappy pea and walnut salad, a great way to get your essential fiber and healthy fats.

Carol Bennett is a Registered Dietitian and Certified Clinical Nutritionist. She has worked extensively in the medical and dental field for over 25 years. She is a consultant at the Institute for Health Realities where she develops personalized nutritional plans for her clients based on their health history and blood chemistry.

Read more:
For more healthy eating tips and recipes, see Eating Organic Produce — Is It Really Healthier? 

For more information on Omega 3 foods and recipes, see Let's Chew the Fat...

Recipe For:   Tropical Salsa                   Serves: 12

Ingredients:

6 Kiwi fruit, diced
2 Avocado, diced
¼ C. Cilantro, fresh, chopped
¼ C. Red onion, diced
1 Jalapeño pepper, minced
1 Mango, peeled, diced
2 T. Lime juice

Directions:

1. Add all ingredients together and refrigerate for at least 30 minutes before serving.

Recipe Tips:
1. Use as a dip with chips or vegetables.
2. Top a grilled chicken breast or fish with salsa.

To The Point Nutrition:
Per serving: Calories 66, Protein 1 g, Carbohydrate 10 g, Fat 3 g, Fiber 3 g, Potassium 272 mg, Vitamin C 48 mg