By Amanda Gardner. Diet down on sodium salt. And leaner people are at a lower risk for heart problems. Ideally, your heart should be spread throughout the week. To lower blood pressure, aim to eat no more than 2, milligrams of sodium per day. If you like the convenience heart canned soups and prepared meals, look for ones with reduced sodium. And some, like walnuts, are high in a type of plant based omega-3 fatty list called alpha-linolenic acid, or ALA, tied to anti-inflammation and improved circulation. Diet Clinic is a nonprofit organization and proceeds from Web advertising help support our mission. Save Pin ellipsis More. Advertising Mayo Clinic is a nonprofit organization and proceeds from Web advertising help support our list.
Salmon and other fatty fish such as sardines and mackerel are the superstars of heart-healthy foods. That’s because they contain copious amounts of omega-3 fatty acids, shown in studies to lower the risk of arrhythmia irregular heart beat and atherosclerosis plaque build-up in the arteries and decrease triglycerides. The American Heart Association recommends eating fish and preferably fatty fish at least twice a week, but you can also get omegarich fish oils as dietary supplements, though they may not have the DHA and EPA omega-3s specifically found in fatty fish. Oatmeal is high in soluble fiber, which can lower cholesterol. Graf recommends avoiding instant oatmeal, which often contains sugar, and heading instead for old-fashioned or even quick-cooking oats. Not just blueberries, but strawberries and other berries as well. The authors of the study attributed the benefit to compounds known as anthocyanins, flavonoids which are antioxidants that may decrease blood pressure and dilate blood vessels. Anthocyanins give plants their red and blue colors.
This is a plan to eat plenty of nutrient-rich foods —fruits and veggies, whole grains, lean poultry and fish. And it also means avoiding saturated fats, trans fats, and excess sodium and sugar. In fact, this is the way we all should be eating. Lichtenstein, since they depend on a variety of factors, including what you were eating before you went on a cardiac diet, your lifestyle choices exercise and smoking and other risk factors. Fruits and vegetables and are undoubtedly healthful foods. They boost your immune system, providing the nutrients your body needs and help reduce inflammation.