Foods For A Healthy Heart

Here are the best foods for a heart healthy diet and why they are good for you.

Grains and Cereals

Whole grains are in important part of a healthy heart diet. They provide soluble and insoluble fiber, which contribute to weight control and reduce cholesterol. They also provide nutrients and plant chemicals that you won’t find in processed grains.

• Aim for unprocessed grains which are high in fiber
• Make sure the label says “Whole grain flour”
• Avoid products which say “Enriched flour”
• Aim for products with at least 3 grams of flour per serving
• Avoid products with added sugar and hydrogenated oils

Dairy Products

These are a great source of Calcium and Vitamin D. However, they are high in saturated fats. Try yogurt and goat/sheep cheeses as your best dairy options.  Make sure all cow’s dairy is organic.

Meat/Fish/Poultry

Look for leaner cuts of meat that are free from hormones, antibiotics and nitrites.  The best protein source for cardiovascular disease prevention is wild cold-water fish due to the high omega 3 fatty acid content.

Fruits and Vegetables

These provide fiber, vitamins and minerals essential to preventing oxidative stress.  Consider a variety of different colors to get a variety of different nutrients.

Green

Example: spinach, collards, kale, lettuce

• Dark leafy greens are high in folate and lutein, which have preventative action against Cardiovascular Dysfunction.

Orange

Example: carrots, pumpkin, sweet potato, yam

• Orange foods get color from beta-carotene and carotinoids. They prevent lipid peroxidation through free radical quenching.

Red

Example: tomato, watermelon, raspberries, beets, red onion

• Red fruits and veggies provide lycopenes, anthocyanins, and phytochemicals, which provide antioxidant activity and prevent CVD

Blue/Purple

Examples: grapes, blueberries, plum, eggplant

• Purple veggies and fruits provide anthocyanins and phenolics, which provide antioxidant activity

White

Example: Onions, garlic, mushrooms, white potatoes

• These have allicin, which prevents vascular fat deposition and has antimicrobial activity.
• Mushrooms have selenium that helps cellular health.
• White potatoes have potassium and fiber.

Nuts and Seeds

Examples: walnuts, almonds, pistachios, and sunflower seeds

These contain unsaturated fats and fiber.

Legumes

Examples; black, kidney, pinto, and garbanzo beans

These provide fiber, which lowers cholesterol and protein to stabilize blood sugar.

Soy Products

Examples: tofu, tempe, miso, soymilk

These are a great source of phytochemicals, fiber and protein to help prevent CVD.

Olive Oil

An excellent source of oleic acid, which helps to lower LDL, levels.

Flax Oil

And excellent source of omega 3 fatty acids, which helps lower blood, fats and improve insulin function

Avocado

A versatile fruit, which provides a rich source of Oleic acid, potassium, and magnesium.

Herbs and Spices

These are an excellent way to add flavor to food without adding extra calories, salt or fats. Many have biological activity to promote a healthy cardiovascular system.

Cinnamon may have a positive effect of glucose uptake into cells, therefore modulating serum glucose levels.

Garlic possesses compounds that can be used in phase 2 liver detoxification functions. It also lowers cholesterol.

Ginger and Turmeric has anti-inflammatory activity.

From Biogenesis Handbook for Patients “Cardiovascular Health”