Nutrition Stop - Health Food - Heart-Healthy Foods and Tips

Heart-Healthy Foods and Tips

Ten Heart-Healthy Foods

Apples: packed with pectin, a soluble fiber that reduces cholesterol.
Beans: good source of folic acid which boosts heart health by reducing homocysteine
Berries: loaded with vitamin C, pectin, and catechins, flavonoids that also help you reduce body fat.
Broccoli: a nutritional all-star that features vitamin C and carotenoids, which protect arteries.
Garlic: contains flavonoids thought to lower cholesterol while its other natural substances may help heart health by stopping blood clots.
Grapes: resveratrol, an antioxidant found in grapes, red wine and grape seed extract, may lower your risk of heart disease and cancer.
Nuts: a great source of monounsaturated oils. Almonds, Brazil nuts, peanuts and walnuts are especially beneficial; limit portions if you're trying to lose weight.
Oatmeal: supplies plenty of a cholesterol-lowering fiber called beta-glucan.
Salmon: contains omega-3 fatty acids which may lower heart disease risk.
Soy: isoflavones in soy protein can reduce cholesterol.

Hearty Food Preparation Tips

Steam vegetables or microwave them instead of frying. Use olive or canola oil to enhance carotenoid absorption.
Never deep fry. Sauté in olive or canola oil.
Trim skin and excess fat from chicken and other meats.
Stick to skim milk and nonfat dairy products. Use soy cheese when possible.
Eat whole grain pasta and baked goods for more fiber and to get the nutrients removed from white flour.
Avoid cream when thickening soups. Instead, puree some of the broth and vegetables for extra thickness.
Substitute nonfat yogurt for sour cream in dips, dressings, and spreads. Instead of butter or regular sour cream on potatoes, use nonfat sour cream or salsa.
Use lemon juice, herbs and spices in cooking to add flavor.