Your heart is a finely tuned machine. To keep it running in top form you need to give it heart-healthy fuel. And that means you should choose a healthy diet. Some foods offer great heart benefits, but how do you choose?

 

More than 1 in 10 Americans have been diagnosed with heart disease. Picking the right healthy foods can lower your risk of cardiovascular disease, including coronary artery disease which can lead to heart attack and stroke.

 

Salmon

Salmon is chock full of omega-3 fatty acids, which can decrease the risk of abnormal heartbeats (arrhythmias), lower triglyceride levels, slow the growth of plaque in your arteries, and slightly lower blood pressure.

The American Heart Association recommends two servings of omega-3 rich foods like salmon each week. A serving size is 3.5 ounces of cooked fish.

Salmon is a versatile food. Grill it with a rub or marinade, chop some and add it to a pasta dish with fat-free marinara sauce, or add it to your salads for a protein punch. Ground flaxseed is easy to incorporate into your diet.

 

Flaxseed (ground)

Ground flaxseed also has omega-3's, along with both soluble and insoluble fibre. It has one of the highest available sources of lignans, which have both plant estrogen and antioxidant qualities.

Ground flaxseed is easy to incorporate into your diet and can be mixed into just about anything you normally eat. Sprinkle it on your breakfast cereal, on top of low-fat yogurt, mix into muffins, or combine into your smoothies.

 

Oatmeal

Oatmeal is a tasty breakfast food and another good source of those omega-3 fatty acids. And it is a fibre superstar, offering 4 grams in every one-cup serving. It also has nutrients like magnesium, potassium, and iron.

Oatmeal is a filling breakfast, and you can top it with fresh berries for an even more heart-healthy meal. Try fat-free oatmeal cookies, oat bread, or mix whole rolled oats into a turkey burger meatloaf.

 

Black or Kidney Beans

You know the schoolyard chant: “Beans, beans, and good for your heart.” Turns out it's true! Beans have lots of soluble fibre, B-complex vitamins, niacin, folate, magnesium, calcium, and, you guessed it, omega-3 fatty acids.

Beans are so versatile. You can include them in soups, stews, or salads. Or make a meal out of them.

Nuts have been shown to lower blood cholesterol.

 

Almonds

Nuts have been shown to lower blood cholesterol. And for a heart-healthy nut, almonds make a great choice. They contain plant omega-3 fatty acids, vitamin E, magnesium, calcium, fibre, and heart-favourable monounsaturated and polyunsaturated fats.

Almonds are so easy to eat – you can top your yogurt or salad with almond slivers, or snack on a healthy trail mix. You can also try them in cooking. Sprinkle them on a rice or quinoa dish, or spread them across some salmon for a nice crunch. Choose unsalted almonds for additional cardiac protection.

 

Walnuts

Walnuts provide a lot of the same health protection as almonds and other tree nuts. They contain plant omega-3 fatty acids, vitamin E, magnesium, folate, fibre, heart-favourable monosaturated and polyunsaturated fats, and phytosterols.

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