10 Foods That Help Fight Heart Disease, Plus Recipes

Food. Who doesn’t love it? Your heart loves food, too, especially the choices you make that support its health.

“We can support heart health by including whole foods that are healthy sources of fat, while still enjoying a variety of wonderful flavors,” said Bridgette Bienias, MS, RDN, LN, of Avera Heart Hospital in Sioux Falls, SD.

Instead of focusing on foods that should be avoided, let’s refocus on ways we can include heart-healthy foods INTO your diet.

Here are 10 foods that support heart health while also delivering a delicious edge to your diet:

1. Flaxseed: The omega-3s that are found in flaxseed can help reduce inflammation, lower triglycerides and increase “healthy” HDL cholesterol.
   Tip: Add 1 teaspoon to a muffin recipe, or sprinkle on your yogurt or cereal.
2. Omega-3s from fish: The same can be said for the omega-3s found in salmon and other fatty fish, such as mackerel, tuna and lake trout.
   Tip: Try to eat two to three servings consisting of 4 to 6 ounces of fish each week.
3. Whole grains: Whole grains are rich in fiber and good sources of vitamins and minerals. Try something new like quinoa, brown rice, barley or whole wheat noodles.
   Tip: Make at least half of the grains you eat whole grains. Try this quinoa chicken bowl for an easy, weeknight meal.
4. Soybeans: Soy proteins contain isoflavones and vitamin E. When substituted for animal fats they can lower total cholesterol and triglycerides.
   Tip: For an afternoon snack, eat a handful of roasted soy nuts or include some in your salad.
5. Tea: Black or green tea contains phytochemicals and antioxidants that may help lower cholesterol and protect LDL from oxidation.
   Tip: Relax with a cup of tea while you unwind from a day’s worth of activities.
6. Berries: Raspberries, blueberries, cranberries and other brightly colored fruits are good sources of antioxidants.
   Tip: Add them to your cereal, muffins or salad for a tasty, healthy pop. A typical serving is about a half cup.
7. Spinach: Dark green, leafy vegetables are also good sources of phytochemicals, vitamins, minerals and fiber.
   Tip: Add some greens to your salad, sandwich or entrée for a low-calorie, high-nutrient boost.
8. Non-starchy vegetables: Other dark green and brightly-colored vegetables, such as broccoli, peppers, beets, zucchini or mushrooms, provide various vitamins and minerals to support overall health.
   Tip: Make pepper or zucchini boats stuffed with your favorite meat and bean combination.
9. Beans: Cooked beans and lentils are good sources of soluble fiber as well as protein. They may also help lower cholesterol and LDLs.
   Tip: Try to incorporate two to three servings per week. For example, put beans in a soup, create a variety of bean salads, or enjoy 2 tablespoons of your choice of hummus with some crunchy vegetables.
10. Unsaturated Fats: Oils at room temperatue, such as olive and canola oil, some seeds and nuts, and avocados, are good sources of heart-healthy fats.
    Tip: Toss 1/8 of a cup of slivered almonds on your salad or spread half a mashed avocado on whole-grain toast.

Recipes

Ancient Grains Bowl

Mediterranean Stuffed Tomatoes

Make Fiber-Rich Beans, Plus Recipes

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