Tomatoes
Tomatoes have long been linked to heart health. They are an excellent source of vitamin C, along with potassium, fiber, and vitamin A. Plus, tomatoes contain the antioxidant lycopene, a carotenoid that may help lower bad cholesterol (LDL), keep blood vessels open, and lower heart disease risk. Lycopene is highest in cooked tomatoes, so be sure to include tomato stews, soups, and sauces in your heart-healthy diet.
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Whole Grains
People who eat whole grains tend to have a lower risk of heart disease than those who dont. Whole grains like oatmeal, brown rice, quinoa, and whole-wheat pasta and bread all provide fiber. They contain antioxidants and phytosterols that have been shown to protect against heart disease. The American Heart Association says that both the insoluble fiber (found in wheat and rye) and soluble fiber (found in oats) in whole grains are associated with an increased diet quality and lower risk of heart disease. The general recommendation is to make half of your grains whole grains.
Healthy Oils
Including small amounts of healthy oils in your diet are important for your heart and your enjoyment of food. According to the American Heart Association, better-for-you oils include canola oil, olive oil, peanut oil, sesame oil and vegetable oil. These oils are high in unsaturated fats, which can improve your blood cholesterol levels. While all of these oils work well on the stove, grill, or in dressings adding their own unique flavors, canola oil is best for baking because it has a neutral flavor and creates the perfect texture for baked goods.
Beans
Beans are an excellent source of plant-based protein, as well as other heart-healthy components including soluble fiber, minerals and antioxidants. And you dont need to eat a lot of beans to benefit. Research shows just a cup of beans daily might lower cholesterol. One reason for this is that the soluble fiber in beans helps bind cholesterol and stop it from being absorbed in the gut. Beans are also inexpensive and there are many to choose from garbanzo beans, kidney beans, pinto beans, black beans, and navy beans all do your heart good. Next time youre cooking a soup or stir-fry, throw in some beans for your ticker.
Nuts
Nuts are packed with vitamins, minerals, fiber, and heart-healthy fats. Research suggests that people who eat nuts walnuts, almonds, pistachios, cashews -- two to four times a week have a lower risk of heart disease compared to people who eat them less often. Nuts have been shown to help lower bad (LDL) cholesterol and https://instagram.com/athleticgreens/
