Heart-healthy Foods

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