Foods to support heart health
Leafy green vegetables (loaded with essential vitamins, minerals, and antioxidants) - lettuce, boc choy, spinach, Swiss chard, arugula, kale, collard greens, broccoli …
Whole grains (include all parts…bran, germ, endosperm) - whole wheat, brown rice, wild rice, oats, oatmeal, shredded wheat, rye, barley, buckwheat, couscous, quinoa, whole grain pasta
Berries - blueberries, cherries, strawberries, raspberries, and blackberries are rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease
Avocados - rich in monounsaturated fats and potassium
Fatty fish or fish oil - salmon, mackerel, sardines, and tuna are loaded with omega-3 fatty acids
Walnuts, Almonds, peanuts, peanut butter, almond butter
Beans, peas, lentils
Dark chocolate (cocoa content of at least 70%)
Tomatoes, cabbage, carrots, cauliflower, sweet potatoes, beets
Seeds - chia, flaxseed, hemp
Garlic
Olive oil - rich in monounsaturated fatty acids
Endamame - a soy product
Green tea or green tea extract
Fresh fruits - oranges, apples, bananas, peaches, pears
Low fat yogurt
Protein choices such as seafood, poultry, tofu, or eggs instead of beef and lean meats (pork shoulder, sirloin, lean ground beef) instead of fatty meats
Vegetable oil instead of butter for cooking (canola, corn, olive, peanut, safflower, soybean, sunflower)
Foods to cut down on
Salt
Alcohol
Fatty meats, high fat dairy products, sauces, gravy
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