5 surprising foods that benefit your heart
When it comes to cardiovascular disease, some factors – such as age and family history – are out of your control.
But you can adopt healthy lifestyle habits that make a difference in keeping your blood pressure, cholesterol and blood sugar levels in check.
Topping the list? Eating foods that promote heart health, says Melissa Perry, a registered dietitian at Orlando Health Physician Associates.
“Fatty fish is a great source of omega-3 fatty acids. So are some plant-based options like nuts and seeds, plant oils and fortified foods, including certain brands of eggs, juices, milk and yogurt,” Perry says. “For plantbased, heart-healthy protein sources, choose beans, lentils, nuts and seeds. For healthy carbs, choose a variety of fruits and vegetables. “
Beyond the obvious suggestions, here are five foods that might surprise you as being good for your heart:
• Figs, which are full of healthy antioxidants and contain heart-healthy minerals like magnesium, potassium, calcium and iron
• Grapefruit, which is loaded with flavonoids and vitamins like A and C
• Beets, which aid in reducing blood pressure
• Pumpkin and unsalted pumpkin seeds, both of which are rich in magnesium
• Peanut butter, a plant-based source of protein (but avoid brands with added sugar)
When grocery shopping, Perry suggests starting in the produce aisle, where fresh fruits and vegetables deliver nutrients with no added sugar, fat or salt. You should also study ingredient lists and pick foods that are:
• Low in saturated or trans fats
• High in omega-3 fatty acids
• Low in sodium
• High in fiber While frozen, canned and dried fruits and vegetables also provide nutrients, be sure to read the label. Look for canned vegetables and beans marked “salt-free,”“low-sodium” or “no added salt.”
For frozen vegetables, the ingredient list should only include the vegetables. Avoid choosing frozen vegetables with sauces because they are often higher in sodium.
Don’t forget fiber-rich whole grains, like whole grain bread, brown rice, nuts and seeds. When checking food labels, choose options with at least 2 to 3 grams of fiber per serving.
And look for “Heart Check Foods” by the American Heart Association — a labeling designation AHA puts on packaging to help shoppers identify heart-healthy foods.