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.

 

 

 

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Kim Ross, MS, CNS, CDN, IFMCP

315-359-4142  |  941-234-0064

Serving Central NY, the Mohawk Valley,

New York State, SW Florida, and various locations across the U.S. 

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