By adding these to foods instead of salt and fat, you are promoting heart health. They provide flavor without adding fat and salt. Spices and other foods are delicious ways to consume heart-healthy foods.
Rich in heart-healthy nutrients, black beans are a mild and tender legume. Folate, antioxidants, and magnesium may lower blood pressure. Their fiber may also help control blood sugar and cholesterol levels. Beans can be used to enhance soups and salads.
Rich in omega-3s, it is a top food for heart health. Omega-3s are healthy fats that might help reduce the risk of heart rhythm disorders and lower blood pressure. These fats may also reduce triglycerides and reduce inflammation. American Heart Association recommends two servings of salmon or other oily fish per week.
Tuna is rich in omega-3 fatty acids.
As well as being cheaper than salmon, tuna contains omega-3 fatty acids. Albacore (white tuna) contains more omega-3 fatty acids than other types of tuna. Try grilling a tuna steak with lemon and dill. Don’t forget to include these other sources of omega-3s as well: mackerel, herring, lake trout, sardines, and anchovies.
Olive oil is a healthy fat derived from crushed olives. It contains antioxidants that are beneficial to the heart. Antioxidants are believed to protect the blood vessels. Olive oil can lower cholesterol levels when used in place of saturated fats (such as butter). Try it with salads, cooked vegetables, and bread.
a handful a day may lower your cholesterol levels. It may also protect your heart’s arteries from inflammation. Nuts are loaded with omega-3 fatty acids, monounsaturated fats, plant sterols, and fiber. When walnuts are substituted for bad fats, such as those in chips and cookies, walnuts provide health benefits.
Almonds pair well with vegetables, fish, chicken, and desserts. They contain plant sterols, fiber, and heart-healthy fats. Studies indicate that almonds may reduce “bad” LDL cholesterol. Try eating a few almonds daily.