The 25 Best Healthy Foods to Include in Your Avocados Diet Program. Rich, creamy avocados are one of the best healthy foods to replace simple carbohydrates. Bananas are one of the healthiest fruits, loaded with fiber and potassium. Each year, 647,000 Americans die from heart disease and heart-related conditions, according to the Centers for Disease Control and Prevention (CDC).
In fact, it's the leading cause of death in the United States. Known as the fruit with healthy fats, avocados are super nutritious thanks to their high concentration of dietary fiber, antioxidants and other minerals. All of these things work together to keep your heart healthy, but a study from the State University of Pennsylvania also suggests that an avocado a day may lower LDL cholesterol levels. Adkins adds: “Black raspberries and strawberries have been shown to help lower cholesterol in people who are obese or have metabolic syndrome.
Spinach is good for you in almost every possible way, not just for your heart. But in addition to the benefits it has for the eyes, reducing blood pressure and even preventing cancer, the high levels of omega-3 fatty acids, antioxidants, B vitamins, fiber, folate, calcium and iron in spinach work wonders for the heart. All dark green leafy vegetables are heart-healthy foods, but kale in particular is a superfood. According to the American Heart Association (AHA), kale is high in potassium, which may reduce the risk of blood pressure and also heart disease.
Kale is another dark leafy cruciferous vegetable that works hard to keep your heart strong. This superfood can also prevent cancer, has anti-inflammatory properties and, since it is high in potassium, magnesium and vitamin C, it is known to reduce hypertension and help the heart. Definitely, don't underestimate the power of nuts when it comes to supporting your heart. As Yautz explains, walnuts contain more ALA (a vegetable form of omega) than all tree nuts, making them an excellent staple food for heart health.
They're also high in magnesium, which can help your heart maintain a normal rhythm. Not only are black beans high in fiber, but they also keep blood sugar levels under control, control cholesterol, and can even lower blood pressure. Oily fish is one of the best heart-healthy foods that exist thanks to its high levels of omega-3 fatty acids. In fact, the American Heart Association recommends eating salmon up to twice a week.
Like nuts, many seeds are also considered heart-healthy foods. Flax seeds are high in the omega-3 fatty acids that hearts love and are even known to reduce the risk of stroke. Tuna is another fatty fish that has heart benefits due to its high levels of omega-3 fatty acids. But you should be careful which tuna you choose.
Fish and almonds aren't the only important source of heart-healthy protein. As Yautz points out, edamame is the least processed and incredibly nutritious form of soy. It's high in protein, a complete protein, and it also has tons of fiber and antioxidants. Studies show that edamame can improve cholesterol and triglycerides, as well as lower blood pressure.
Other studies are underway on its ability to improve arterial stiffness and improve markers of inflammation. Sardines are full of omega-3 fatty acids and fish oils that can regulate heart rhythms. Yautz adds: “However, unlike salmon and tuna, sardines are far down the food chain. This means that the likelihood of contamination by heavy metals is very low.
Just be sure to look for sardines without too much sodium. Yautz adds: “Excessive alcohol can damage the heart and contribute to high blood pressure. So, if you don't drink, don't start, but if you do, do so in moderation (one or less 5-ounce glass of wine a day for women and two for men). Another fatty fish rich in omega-3 fatty acids, it is recommended to eat mackerel at least once a week to reduce the risk of heart attack.
Salmon is high in omega-3 fatty acids, which can lower the risk of abnormal heartbeats (arrhythmias), lower triglyceride levels, slow the growth of plaque in the arteries and slightly lower blood pressure. The American Heart Association recommends two servings of omega-3-rich foods, such as salmon, each week. The serving size is 3.5 ounces of cooked fish. Grill it with a marinade or marinade, chop it up a little and add it to a pasta dish with fat-free marinara sauce, or add it to your salads for a touch of protein.
Oats are a tasty breakfast food and another good source of those omega-3 fatty acids. And it's a fiber superstar, offering 4 grams in every one-cup serving. It also has nutrients such as magnesium, potassium and iron. Almonds are very easy to eat: you can top your yogurt or salad with slices of almonds, or as a snack with a healthy mix of nuts.
You can also try them in the kitchen. Sprinkle them on a plate of rice or quinoa, or spread them on some salmon to make them crunchy. Choose unsalted almonds for extra heart protection. In addition, like almonds, walnuts give salads a crunchy touch.
They taste great added to muffins and pancakes for breakfast. Although not as rich in omega-3 as salmon, tuna provides a moderately good amount. A serving of tuna also provides about half of the daily requirement of niacin, a nutrient that can improve the chances of survival of people who have suffered a heart attack. Not only is brown rice tasty, but it's also part of a heart-healthy diet.
Brown rice provides B vitamins, magnesium and fiber. Papaya goes great with heart-healthy salmon. Try it in a smoothie, fruit salad, frozen in the form of ice cream, added to sauce or even grilled. The liver contains fats that are good for the heart, says William Davis, MD.
Livers contain a lot of fat and that's healthy. Like other ancient grains, quinoa is a smart substitute for white rice and other refined carbohydrates. It has protein and fiber, not to mention the cholesterol-lowering benefits. Don't you like the nutty flavor? Try other options such as barley, farro, sorghum, amaranth and buckwheat.