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15 Heart-Healthy Foods

by | Oct 19, 2017 | Nutrition

Heart disease is the number one killer of both men and women in the U.S., according to the Centers of Disease Control and Prevention. But, it can be prevented by having a heart-healthy diet.

In addition to keeping your sodium and sugar levels low, you’ll want to make sure that you’re eating food that has a positive impact on your heart. There are several foods that can help maintain a healthy heart, and we’ve listed 15 super foods for you and your family to enjoy.

1) Salmon

Salmon, along with sardines and mackerels, is an excellent food to keep your heart happy and healthy due to the omega-3 fatty acids it carries. Professionals recommend eating at least two servings of salmon a week.

2) Walnuts

Walnuts also carry omega-3, and some may even call walnuts the top nut for heart health.

3) Oatmeal

Oatmeal is great for reducing cholesterol, but just make sure to stay away from highly-processed oatmeal.

4) Soy

There’s evidence that soy protein in place of animal protein can help lower cholesterol levels.

 5) Blueberries

Blueberries are rich in anthocyanins, which are antioxidants and great for reducing blood pressure.

6) Dark chocolate

Who doesn’t love chocolate? Dark chocolate has been shown to reduce the possibility of a nonfatal heart attack or stroke. Just make sure it’s more than 60 percent cocoa.

7) Green tea

Green tea is good for the heart because it also carries antioxidants that help fight cardiovascular diseases.

8) Citrus fruits

Citrus fruits, such as oranges and grapefruits, carry antioxidants, but beware of juices that might be high in sugar.

9) Kale

Besides being high in fiber and carotenoids, kale also has a bit of omega-3.

10) Flax seeds

Flax seeds and chia seeds are both high in omega-3 fatty acids as well as fiber and can easily be added to your morning yogurt or shake.

11) Raisins

Eating raisins helps reduce blood pressure, which might be because of the amount of potassium it has.

12) Broccoli

Broccoli contains antioxidants and fiber while also being low in cholesterol.

13) Avocado

What better way to get your healthy fats than with an avocado? Avocados are rich in monounsaturated fats, which lowers the risk of heart disease.

14) Whole grains

Whole grains, such as oat bran and rice, can regulate cholesterol levels, but be sure not to consume grains that are refined or processed.

15) Apples

An apple a day keeps the doctor away. The peel of an apple is rich in antioxidants, and apples are also a good source of fiber.