Foods That Can Save Your Heart
Fresh Herbs are heart-healthy options to add to foods instead of salt and fat. They enhance flavor without being harmful. Delicious ways to eat heart-healthy include spices and other foods.
Black Beans Tender, mild black beans are loaded with nutrients that are good for the heart. Magnesium, folic acid, and antioxidants can lower blood pressure. Their fiber helps regulate blood sugar and cholesterol levels. Beans can boost salads and soups.
Red Wine and Resveratrol If you drink alcohol, red wine can be good for your heart. Two antioxidants found in red wine, resveratrol and catechins, may shield artery walls. HDL, or good cholesterol, can also be increased by alcohol.
Tip: Heartbreak comes from drinking too much. Limit your consumption to one drink per day for women and two drinks per day for men. It is best to consult your physician first. People who take aspirin and other medications might have problems with alcohol.
Salmon: Super Food With a lot of omega-3s, this is a great food for your heart. Omega-3s are healthy fats that may lower blood pressure and reduce the risk of heart rhythm disorders. They may also reduce inflammation and lower triglycerides. Two servings of salmon or other oily fish per week are suggested by the American Heart Association.
Tip for Cooking: Salmon with vegetables and herbs baked in foil Fish tacos and salads with extra cooked salmon
Omega-3s from Tuna Besides being cheaper than salmon, tuna also contains omega-3s. Compared to other types of tuna, albacore (white tuna) contains more omega-3s. Grill tuna steak with dill and lemon on the grill. Include these additional sources of omega-3s as well: sardines, anchovies, lake trout, mackerel, and herring.
Health Advice: To maintain heart health, opt for tuna packed in water rather than oil.
Olive Oil This oil is made from smashed olives and is a healthy fat. It has many antioxidants that are good for the heart. They might shield your veins and arteries. Olive oil, like butter, can lower cholesterol levels when it replaces saturated fat. Serve it with bread or on cooked vegetables and salads.