The leading causes of death in America is heart disease. There are ways to keep our heart healthier, one of them is eating food that is good for our heart. As a role of thumb When it comes to heart-healthy foods, look for whole foods not processed. Whole foods are foods in their natural, unprocessed state. For example, a simple banana is a whole food, but fried banana chips with salt and sugar are a processed food. Another thing to remember is to keep your meals colorful. Brightly colored fruits and vegetables are high in carotenoids and antioxidants, which are good for your heart.
These foods are loaded with heart-healthy nutrients that help protect your cardiovascular system:
Wild Caught Salmon
As fish goes, salmon does have more calories and higher fat content than, say, tilapia. But salmon is rich in omega-3s, which your heart needs. Wild caught salmon are preferred over farm raised because the wild-type has almost a third fewer calories, plus some farms use antibiotics due to high-density conditions.
Whole Grains
When you shop for bread or cereal, look for those made with whole grains because it retains far more of the grain’s nutrients. And broaden your horizons beyond just wheat and oats; try products made with spelt, quinoa, and flax which are often neglected but highly nutritious.
Dark, Leafy Greens
Skip the bland iceberg lettuce and grab some hearty kale, spinach, collard greens, or Swiss chard. These darker choices bring much more flavor to your salad or sandwich, and they’re packed with nutrients.
Nuts & Seeds
Almonds, walnuts, and pecans are packed with protein and omega-3s. There’s no need to buy the salted kind, because these choices are full of flavor for a healthy snack, or sprinkled over your yogurt, oatmeal, salad, or cereal. Sesame seeds, sunflower seeds, and pumpkin seeds are also satisfying snacks which are much more nutritious than a bag of chips.
Berries
Blueberries, raspberries, and strawberries are nature’s delicious treats. Plus, they deliver antioxidants and other nutrients.
Broccoli
You don’t have to drown your broccoli in hollandaise sauce to make it tasty. A squeeze of lemon with a dash of salt & pepper is all it takes. Broccoli is high in fiber, low in cholesterol, and full of antioxidants.
Avocados
Some people call this “butter fruit” because of its rich, creamy texture. They’re delicious on salads and sandwiches. Even though they high in fat, it’s the good kind of fat. They’re also rather high in calories, so eat them in moderation.
Beans
You can choose pintos, garbanzos, lentils, chickpeas, and lots more varieties. Beans are a great source of protein and make a great side dish for almost any meal.
Apples
Apples taste great – even if they’re not baked in a pie. Rinse before you eat, then eat the peel, too, because it’s loaded with antioxidants.
Green Tea
When you drink green tea, you deliver large amounts of antioxidants called polyphenols which help fight damaging free radicals. Green tea can be flavored with just a bit of mint, lemon, or honey, and you can drink it hot or cold. Plus, it’s also lower in caffeine compared to other teas and coffee.
Olive Oil
Perhaps the most universally used food on this list; olive oil is great for your heart because it has the same heart-healthy fats as avocados and nuts. One tablespoon has 14 grams of fat. So if you really want to take advantage of its benefits, be careful to avoid overdoing it.
To help you start with some heart-healthy recipes, try one of these 18 recipes with olive oil