The food you eat can affect your risk for heart disease, one of the top killers of American women and men, according to Womenshealth.gov. Heart disease can occur when plaque builds up in the arteries, causing them to narrow and restrict blood flow to your heart. Reading nutrition labels can help you select products low in saturated and trans fats, sodium, sugar, additives and cholesterol. Each food group contains many nutrient-rich choices, so you do not have to sacrifice flavor and variety to benefit from the best heart healthy foods.
Fish
The American Heart Association recommends eating at least two 3.5-ounce servings of fatty fish per week. Good choices include salmon, mackerel, trout, sardines, herring and albacore tuna. They are high in omega-3 fatty acids, which help lower the risk of heart disease and reduce blood pressure. These oily fish are a good source of selenium, an antioxidant-rich mineral that helps protect the body from heart disease, according to the Better Homes and Gardens website.
Lean Meats
Foods high in saturated and trans fats raise levels of LDL cholesterol, also known as “bad” cholesterol, which increases your risk for heart disease. Choose lean meats and cook without additional fats. Baking, grilling and broiling are healthy ways to prepare meat.
Poultry
Poultry, especially skinless chicken or turkey breast, is a better choice than fatty meats, which contribute to coronary artery disease. Broil, bake or grill white meat chicken and turkey, and whether you are eating at a restaurant or preparing meals at home, try to avoid foods that are fried or sautéed.
Grains
Unrefined grain products are heart-healthy.The fiber in unrefined whole grains can help lower “bad” LDL cholesterol. Whole-grain flours provide more vitamins than processed, milled white flour found in regular pasta and bread, so choose 100 percent whole-grain bread and whole-wheat pasta, natural brown rice and whole-grain breakfast cereals. Oatmeal is a filling, heart-healthy breakfast choice.
Nuts and Seeds
Almonds, walnuts and other nuts are rich in omega-3 fatty acids and fiber. A review in the July 16, 2013 issue of "BMC Medicine" explains that plant-derived foods and oils are rich in mono- and poly-unsaturated fats and may improve cholesterol levels and lower your risk of heart disease. Flaxseeds contain fiber and omega-3 and omega-6 fatty acids and can be added hot or cold cereals to provide a heart-healthy breakfast ingredient.
Vegetables
Increasing the amount of vegetables you consume adds fiber that can limit the absorption of cholesterol and may reduce your risk of heart disease. Dark leafy green vegetables, such as spinach, romaine lettuce and broccoli, provide iron, potassium, vitamin K and other vitamins and minerals. Carrots, sweet potatoes and squash contain vitamin A in the form of beta-carotene, an antioxidant, plus vitamin C, which offers protective heart benefits, according to the February 2010 issue of “STAR WELLNESS.” Vegetables also provide you with fiber that can limit the absorption of cholesterol.
Fruit
Fresh fruits such as apples, bananas, peaches, pears and plums are heart-healthy sources of fiber. Berries are full of vitamins and antioxidants that may lower your risk for heart disease. The vitamin C in fruits, such as oranges and tomatoes, may have protective heart benefits. Prunes are a good source of fiber and iron, and, if eaten regularly, may reduce “bad” LDL blood cholesterol.
Legumes
Legumes, such as pinto, black and kidney beans, chickpeas and lentils, are low-fat, high fiber protein sources . They are cholesterol-free, vitamin-rich and contain minerals, such as calcium. Tofu and other soy products -- edamame, veggie burgers, soy milk and tempeh -- are lean protein sources, and eating them for snacks or meals may lower LDL cholesterol and reduce your risk of cardiovascular disease.
Oils
Using unsaturated oils in food preparation may help reduce triglycerides, high fat levels in your blood that may increase your chances of developing coronary artery disease. Olive oil is full of monounsaturated fats and may help lower LDL blood cholesterol and decrease your risk of heart disease. Olive oil, flaxseed oil, canola and other unsaturated oils contain both omega-3 and omega-6 fatty acids.
Dairy
If you eat whole-fat dairy foods, such as yogurt, cheeses, creamy sauces and butter, or if you still drink whole or 2 percent milk, try to substitute fat-free, low-fat or reduced-fat dairy products. Whenever possible, choose nonfat or 1-percent milk, cottage cheese or yogurt and part-skim, low-fat or fat-free cheeses.
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