Adapted from: Prevention.com
American Heart Association Approved Foods For Heart Health
10 Ridiculously Healthy Foods For Your Heart
Add these eats to your heart-healthy diet
By Linda Melone
(Adapted by Layne Lieberman, RD)
The following 10 foods—grouped by food category—meet the rigorous AHA standards, proving they’re most worthy of a place on your heart-healthy menu.
Best whole grain: Oat bran
How it’s heart-smart: Studies consistently reveal oat bran’s cholesterol-lowering properties, says Layne Lieberman, RD, author of Beyond the Mediterranean Diet and spokeswoman for the American Heart Association. “It contains beta-glucan, a potent soluble fiber with blood sugar–regulating and immune system– boosting benefits. Five to 10 grams of soluble fiber per day has been shown to lower LDL and total cholesterol.” Oat bran also contains vitamin E, a well-known heart-protective vitamin.
What to look for: Choose organic oat bran and products containing less than 6.5 g total fat, 1 g or less saturated fat, no hydrogenated oils, 20 mg or less cholesterol, 9 g or less sugar, 480 mg or less sodium, and 51% by weight of whole grain content.
Where to get it: The bulk sections of natural food stores carry oat bran. A serving consists of ⅓ cup dry oat bran per day, and you can sprinkle it in smoothies or yogurt, add it to muffin mix, or use as a breading on baked fish (season it with herbs).
Best fish: Salmon
How it’s heart-smart: Omega-3s make this fish a darling of heart health, as it lowers triglycerides and slows the rate of atherosclerosis (hardening of the arteries), says Lieberman. Other heart-healthy fatty fish, such as sardines, mackerel, and lake trout, also contain high amounts of omega-3s.
What to look for: Wild salmon is highest in omega-3s. Total fat should clock in at 16 g or less, no more than 4 g saturated fat, less than .5 g trans fat, less than 95 mg cholesterol, 480 mg or less sodium, and 500 mg or more EPA and DHA.
Where to get it: Aside from fresh and frozen, salmon is also available canned. Bumble Bee offers several varieties, including Wild Alaska Red Salmon . Strive for two, 3.5-oz servings a week.
Best nut: Walnuts
How it’s heart-smart: Studies show that high levels of omega-3s in walnuts lower cholesterol, says Shilpi Agarwal, MD, a board certified family medicine physician in Los Angeles. “They’re also a good option for vegetarians who don’t have as many omega-3s and protein options.”
What to look for: Each serving should contain 4 g or less saturated fat (per 50 g), less than .5 g trans fat, no cholesterol, 140 mg or less sodium, and 10% or more of the Daily Value of one of six nutrients (vitamin A, vitamin C, iron, calcium, protein, and dietary fiber).
Where to get it: Try sprinkling chopped walnuts on salad, yogurt, or even in pasta sauce.
Best lean beef: Grass-fed top round beef
How it’s heart-smart: Grass-fed beef is higher in omega-3s than grain-feed beef, says Albert R. Matheny, MS, RD, CSCS, owner of the whey protein company Source Organic Whey. “Omega-3 fatty acids, specifically DHA and EPA, are anti-inflammatory and block inflammation pathways in cells. They may also decrease triglycerides, lower blood pressure, and reduce blood clotting.”
What to look for: Choose meats with “100% grass-fed” and “grass-finished” on the label, as well as verification by a third party, such as the American Grassfed Association or the Food Alliance, which guarantees the beef has only been fed grass and hay, says Matheny. Each serving should contain less than 5 g of fat per 100 g portion, less than 2 g saturated fat, less than 95 mg cholesterol, and 480 mg or less sodium.
Where to get it: Natural food stores, specialty butchers and natural food sections of the meat department. Be sure to limit beef to 3 to 4 ounces, cooked, once a week, says Lieberman.
Best vegetable: Brussels sprouts
How it’s heart-smart: Forget any childhood aversion you may have had to this green veggie; your grown-up heart is a fan. Brussels sprouts contain a high amount of soluble fiber compared to other vegetables, says Lieberman. “Soluble fiber binds cholesterol in the digestive tract where it’s then excreted by the body.” One cup of cooked sprouts contains 4 g of soluble fiber.
What to look for: Look for organically grown Brussels sprouts with tight, round heads. Avoid ones with spots, loose leaves, or a spongy feel.
Where to get it: Brussels sprouts are available fresh in cool months or frozen year-round. Try this no-fail prep: Drizzle sprouts with olive oil and seasonings, slice them in half, and roast in the oven at 400° for approximately 20 minutes. Sautéing and microwaving are also good options.
Best fruit: Avocado
How it’s heart-smart: Avocados are packed with monounsaturated “good” fats and are the richest food source of phytosterols (naturally occurring plant compounds), says Lieberman. “The AHA recommends choosing monounsaturated fats in place of saturated fats as part of a heart-healthy diet—when eaten in moderation and in place of saturated or trans fats, monounsaturated fats help reduce LDL (bad cholesterol) levels in your blood.”
What to look for: Opt for avocados that yield to firm, gentle pressure, which indicates a ready-to-eat ripeness. Avoid mushy, overripe fruit.
Where to get it: Mash 1 to 2 tablespoons of avocado in place of cream cheese or mayonnaise as a sandwich spread, suggests Lieberman. Or top a salad with a couple of avocado slices.
Best dairy product: Organic milk
How it’s heart-smart: Organic milk contains a high ratio of omega-3 fatty acids to omega-6 fatty acids, according to a study by Washington State University. The opposite ratio (high omega-6s) is linked to heart disease, among other health issues. The organic milks tested contained an average of 62% more omega-3 fatty acids than regular milk, and 25% less omega-6 fatty acids.
What to look for: To meet AHA certification, milk should have 130 calories or less per 8-oz serving.
Where to get it: The Cornucopia Institute, a small farm advocacy group, rated 68 different organic dairy brands; check out their top-rated organic dairy farms and organic milk suppliers on their website: http://www.cornucopia.org/dairy_brand_ratings/.
Best vegetarian protein: Beans and legumes
How it’s heart-smart: Legumes (black beans, kidney beans, chickpeas, navy beans, cannellini, etc.) provide 4 to 8 g of fiber per half cup, which may help reduce the risk of heart attack by lowering bad cholesterol (LDL), says Darlene Zimmerman, MS, RD, from Henry Ford Health Center in Detroit. “Beans are also low in fat, cholesterol-free, and rich in protein, folate, iron, and zinc.”
What to look for: Choose low sodium canned beans, or drain and rinse them well, says Zimmerman. “It’s estimated that 30% of the sodium in canned beans can be washed away if rinsed thoroughly.”
Where to get it: S&W carries a wide range of “50% less sodium” low-sodium beans including premium black beans, chili beans, garbanzo beans, kidney beans, pinto beans, and white beans. Add a half-cup serving to soups, salads, casseroles, and chili recipes.
Best dairy alternative: Almond milk
How it’s heart-smart: Almond milk is great for those with high cholesterol, and it’s rich in several vitamins and minerals including potassium, magnesium, and vitamin E, says Kevin Campbell, MD, FACC, assistant professor of medicine in the division of cardiology at the University of North Carolina.
What to look for: The label should indicate “100% almond milk” and not contain any dairy additives. Dr. Campbell recommends drinking one 8-oz glass a day or pouring it on your cereal. The 8-oz serving should contain no more than 130 calories.
Where to get it: Almond Breeze and Silk offer a variety of almond milks, including original, chocolate, unsweetened chocolate, and vanilla.
Best breakfast item: Egg white omelet
How it’s heart-smart: Egg white omelets offer a tasty alternative to higher fat whole egg versions, says Dr. Campbell. “Egg white is mostly protein, so you avoid the fat and cholesterol associated with the development of obesity and heart disease.”
What to look for: Choose pasteurized, 100% liquid egg whites without additives or artificial ingredients.
Where to get it: Save yourself time spent separating whole eggs and try 100% Liquid Egg Whites. The equivalent of three to four whites make a good size omelet, says Dr. Campbell. Add flavor with veggies and seasonings.
Published January 2014, Prevention | Updated January, 2014 / Modified by WorldRD February, 2014