When it comes to nutrition and heart health, there are many factors that can help protect your heart. Foods containing Omega-3 fatty acids can improve heart health by raising “good” cholesterol levels and lowering triglycerides. Fiber is another important dietary component of a hearth healthy diet. It works by lowering cholesterol levels and regulating blood sugar. Some studies have shown that high fiber foods can even lower inflammation and blood pressure. Consider a variety of colorful fruits and veggies to increase heart protective vitamins, minerals and antioxidants in the diet.

  1. Salmon, tuna, herring and trout are packed with Omega-3 fatty acids.
  2. Snack on 1-2 ounces of almonds, pistachios or walnuts per day.
  3. Berries provide fiber and heart healthy phytonutrients
  4. Flax seed contain Omega-3 fatty acids. Make sure to grind them to get the full benefits.
  5. Beans such as kidney beans and black beans are high in fiber and B-vitamins.
  6. Try adding tofu in place of animal proteins to reduce saturated fat
  7. Yellow and orange veggies such as carrots, sweet potatoes, acorn squash and bell peppers are packed with carotenoids, fiber and vitamins to protect your hearth.
  8. Fruits such as papaya, oranges and cantaloupe are rich in beta-carotene, fiber and potassium.
  9. Tomatoes provide lycopene, vitamin C and alpha and beta carotene.
  10. Green veggies like broccoli and spinach and asparagus are packed with nutrients such vitamin C and E, beta-carotene, folate and fiber.