Heart Healthy Foods
Taking good care of your heart is something everyone should be cognizant of. There are a variety of heart healthy foods that are easy to incorporate into everyday life. I have included a list of the most popular heart healthy foods and the beneficial nutrients in each of these foods.
Salmon: Omega 3 fatty acids
Flaxseed: Omega 3 fatty acids, fiber, phytoestrogens
Oatmeal: Omega 3 fatty acids, magnesium, potassium, folate, niacin, calcium, fiber
Black and Kidney Beans: B-complex vitamins, niacin, folate, magnesium, omega 3 fatty acids, fiber
Almonds and Walnuts: Omega 3 fatty acids, Vitamin E, magnesium, fiber, phytosterols
Red Wine: Catechins and resveratrol
Broccoli: Beta-carotene, Vitamins C and E, potassium, folate, calcium, fiber,
Blueberries: Beta-carotene, lutein, ellagic acid, Vitamin C, folate, calcium, magnesium, potassium, fiber
Brown Rice: B-Complex vitamins, fiber, niacin, magnesium, fiber
Soy Milk: Isoflavones, B-complex vitamins, niacin, folate, calcium, magnesium, potassium, phytoestrogens (Make sure its non-GMO)
Carrots: Alpha-carotene, fiber
Spinach: Lutein, B-Complex vitamins, folate, magnesium, potassium, calcium
Sweet Potato: Beta-carotene, Vitamins A, C, E, fiber
Red Bell Peppers: Beta-carotene and lutein, B-Complex vitamins, folate, potassium, fiber
Tomatoes: Beta- and alpha-carotenes, lycopene, lutein, Vitamin C, potassium, folate, fiber
BONUS: Dark Chocolate (60% or higher): resveratrol and flavonoids
Sources
Davis J. 25 Top Heart-Healthy Foods. Available at http://www.webmd.com/food-recipes/features/25-top-heart-healthy-foods
Zimmerman M. 2001. Burgerstein’s Handbook of Nutrition. Thieme; New York.
