Kinds of food that are good for your heart.
Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.
Opt for coarse or steel-cut oats over instant varieties-which contain more fiber-and top your bowl off with a banana for another 4 grams of fiber.
Add a bit of avocado to a sandwich or spinach salad to up the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body.
“Avocados are awesome,” says Dr. Sinatra. “They allow for the absorption of other carotenoids-especially beta-carotene and lycopene-which are essential for heart health.”
Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease.
Results from the Seven Countries Study, which looked at cardiovascular disease incidences across the globe, showed that while men in Crete had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil. Look for extra-virgin or virgin varieties-they’re the least processed-and use them instead of butter when cooking.
Blueberries, raspberries, strawberries-whatever berry you like best-are full of anti-inflammatories, which reduce your risk of heart disease and cancer.
“Blackberries and blueberries are especially great,” says Sinatra. “But all berries are great for your vascular health.”
Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for the ultimate heart-healthy breakfast.