Foods for Heart Health

Which foods can I add to my diet to prevent high blood pressure, high cholesterol, or heart problems?

Flaxseed - Flax is the richest plant source of omega-3 fatty acids.  Adding 1/4 cup of ground flaxseed to your diet daily provides the fiber needed to help lower cholesterol.  You might even lose weight too!  Flax also contains an abundance of lignans, which help to prevent cancer.

Low-sodium Tomato Juice - Tomatoes are very high in potassium, which is important for blood pressure regulation.  Most of us get too much sodium in our diet, which throws the potassium out of balance.  An easy way to insure that you keep up the potassium is to drink a glass of low-sodium tomato juice daily.  It also is low in sugar, high in the antioxidant vitamins A and C, and high in lycopene.  Lycopene protects against cancer and the risk of heart attack.  V-8 anyone?

Fatty Fish - The omega-3 fatty acids found in salmon, mackerel, tuna, herring, sardines, anchovies and trout have great benefits for the cardiovascular system.  Omega-3's  increase circulation, protect the arteries, and inhibit the formation of blood clots.  They work to normalize blood pressure and heart rhythm, while lowering cholesterol and triglycerides.  Fish oil also may improve brain function and memory, help with insulin resistance, help you to lose weight, relieve arthritis pain, and protect against cancer.   Could we ask for anything more?  Eat a serving of fatty fish two or three times a week.

Nuts - Walnuts have been the most studied for heart health, but other nuts may be beneficial also.  Nuts are a great source of the healthy fats which help to reduce cholesterol levels.  They also contain the antioxidant Vitamin E and the amino acid arginine, which protects against plaque formation, and relaxes the arteries, helping blood pressure.  A great snack...just remember moderation.

Garlic - Just one clove a day may reduce cholesterol and blood pressure.  Garlic contains antioxidants that protect the arteries.  It also enhances the immune system, kills microbes, and protects from cancer.  Make an effort to include garlic in your cooking...although raw is always best.

Green leafy vegetables - Spinach, kale, collard and mustard greens, chicory, Swiss chard, and arugula are all highly beneficial to the cardiovascular system.  They are high in antioxidants, protecting the arteries and improving LDL cholesterol.  They are high in calcium, magnesium, folic acid, and essential fatty acids to improve heart health.  Try some new greens!

Beans - Kidney, pinto, garbanzo, soy,  black beans, and other legumes are all beneficial to cholesterol levels.  Eat 1/2 cup of beans a day to add protein, minerals, and fiber to your diet.

Oatmeal - The old fashioned slow cooked cereal grain is a wonderful source of fiber, called beta glucan.  Eating oatmeal several times a week may help reduce cholesterol.

The body needs a variety of nutrients to function at its best.  If we want to be healthy, we have to put the right fuel into our systems.  What you eat has a huge impact on how you feel!  Make better choices today.  Remember, Achieve Health One Choice At a Time!

Lisa Purdy is not a physician and all recommendations are not to be considered diagnosis or prescription.  Any information given is for educational purposes only.  You are personally responsible for your own health choices.