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Top 25 Foods For the Heart
Kathleen M. Zelman, MPH, RD, LD

1. Salmon - Omega 3 fatty acids
2. Flaxseed - Omega-3 fatty acids; fiber, phytoestrogens
3.  Oatmeal - Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium;
     soluble fiber
4.  Black or Kidney Beans - B-complex vitamins; niacin; folate; magnesium;
     omega-3 fatty acids; calcium; soluble fiber
5.  Almonds - Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-
   favorable mono- and polyunsaturated fats; phytosterols.
6.  Walnuts - Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-
     favorable mono- and polyunsaturated fats; phytosterols.
7.  Red wine - Catechins and reservatrol (flavonoids). Toast your good health! A
     glass of red wine could improve "good" HDL cholesterol. (Recommended that
     men have no more than 2 glasses, and women 1 glass a day.)
8.  Tuna - Omega-3 fatty acids; folate; niacin.
9.  Tofu - Niacin; folate; calcium; magnesium; potassium.
10. Brown rice - B-complex vitamins; fiber; niacin; magnesium, fiber.
11. Soy milk - Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium
      magnesium; potassium; phytoestrogens.
12. Blueberries - Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid);
      ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium;
      fiber.
13. Carrots - Alpha-carotene (a carotenoid); fiber.
14. Spinach - Lutein (a carotenoid); B-complex vitamins; folate; magnesium;
       potassium; calcium; fiber.
15. Broccoli - Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate;
      calcium; fiber.
16. Sweet potato - Beta-carotene (a carotenoid); vitamins A, C, E; fiber.
17. Red bell peppers - Beta-carotene and lutein (carotenoids); B-complex
      vitamins; folate; potassium; fiber.
18. Asparagus - Beta-carotene and lutein (carotenoids); B-complex vitamins; folate;
      fiber.
19. Oranges - Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids)
      and flavones (flavonoids); vitamin C; potassium; folate; fiber.
20. Tomatoes - Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C;
       potassium; folate; fiber
21. Acorn squash - Beta-carotene and lutein (carotenoids); B-complex and C
      vitamins; folate; calcium; magnesium; potassium; fiber.
22. Cantaloupe - Alpha- and beta-carotene and lutein (carotenoids); B-complex and
      C vitamins; folate; potassium
23. Papaya - Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C
      and E; folate; calcium; magnesium; potassium.
24. Dark chocolate - Reservatrol and cocoa phenols (flavonoids). YES!
25. Tea - Catechins and flavonols (flavonoids).

Fruits and Vegetables

Most people should aim for at least nine servings (at least 4½ cups) of vegetables and fruits a day. A diet rich in fruits and vegetables significantly lowers risk for heart disease and stroke.

BEST: Dark green leafy, and rich in red, yellow or orange in color.

But be mindful! Nuts contain alot of fat. Everything in moderation!

• Unsaturated Fats
• Omega 3 Fatty Acids
• L-Arginine
• Fiber
• Vitamine E
• Plant Sterols

Eating nuts as part of a healthy diet can be good for your heart. It is thought that Eating nuts reduces your risk of developing blood clots that can cause a fatal heart attack. Nuts also improve the health of the lining of your arteries. Why? Nuts contain some of the following:

Nuts

Fish: Eating fish is one of the smartest and simplest things you can do for your heart. Fish offer important heart-protective vitamins and minerals and contain very little artery-dogging saturated fat. Most important, fish are the best dietary source of omega-3 fats, which protect your heart in half a dozen ways, from lowering your blood pressure to cleaning your arteries. The research linking omega-3 fats to heart health is so strong that the American Heart Association urges healthy people to eat fish twice a week.

Higher levels of another type of fat (conjugated linoleic acid) that's thought to reduce
heart disease and cancer risks

Heart Healthy Meats:

Lean meats such as poultry and fish are best. Red meat in moderation is fine. However, if able, choose grass fed beef as it is:

Heart Healthy Foods