Oatmeal 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 -- the coarse and steel-cut contain more fiber -- and top your bowl off with a banana for another four grams of fiber.
Salmon Super-rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay. Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third. Not a fan of salmon? Other oily fish like mackerel, tuna, herring, and sardines will give your heart the same boost.
Avocado Add a bit of avocado to a sandwich or spinach salad to increase 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.
Olive Oil Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease.
Nuts Almonds, walnuts, and macadamia nuts are all full of omega-3 fatty acids and mono- and polyunsaturated fats. Almonds are rich in omega-3s, plus nuts increase fiber in the diet.
Berries Blueberries, raspberries, strawberries -- whatever berry you like best -- are full of anti-inflammatories, which reduce your risk of heart disease and cancer.
Legumes Fill up on fiber with lentils, chickpeas, and black and kidney beans. They're packed with omega-3 fatty acids, calcium and soluble fiber. Spinach Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium, and fiber.
Flaxseed 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.
Legumes Fill up on fiber with lentils, chickpeas, and black and kidney beans. They're packed with omega-3 fatty acids, calcium and soluble fiber. Spinach Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium, and fiber.
Flaxseed 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.
Soy Soy may lower cholesterol, and since it is low in saturated fat, it's still a great source of lean protein in a heart-healthy diet. Look for natural sources of soy, like edamame, tempeh, or organic silken tofu. And soy milk is a great addition to a bowl of oatmeal or whole-grain cereal. But watch the amount of salt in your soy: Some processed varieties like soy dogs can contain added sodium, which boosts blood pressure.
