Add fresh herbs to foods for a heart-healthy choice. They provide flavor without extra salt and fat. Spices and other foods also offer delicious ways to eat heart-smart.
Mild, tender black beans are packed with heart-healthy nutrients. Folate, antioxidants, and magnesium lower blood pressure. Fiber helps control cholesterol and blood sugar.
A little red wine can be heart-healthy if you drink alcohol. Resveratrol and catechins in red wine protect artery walls. Alcohol may also boost HDL, the good cholesterol.
Salmon is rich in omega-3s, healthy fats that reduce heart rhythm disorders and lower blood pressure. They also lower triglycerides and curb inflammation. Aim for two servings a week.
Tuna, often cheaper than salmon, is rich in omega-3s. Albacore tuna has the most omega-3s. Try grilling tuna steak with dill and lemon.
Olive oil is a healthy fat rich in antioxidants that protect blood vessels. Replacing saturated fats like butter with olive oil can lower cholesterol. Use it on salads, veggies, or with bread.
A small handful of walnuts daily may lower cholesterol and protect against heart inflammation. Walnuts are packed with omega-3s, monounsaturated fats, plant sterols, and fiber, replacing bad fats.
Slivered almonds pair well with vegetables, fish, chicken, and desserts. They contain plant sterols, fiber, and heart-healthy fats, which may help lower "bad" LDL cholesterol. Enjoy a small handful daily.