The American Heart Association suggests a diet rich in fruits and vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts. These picks are especially worthy of your grocery list.
Apples contain soluble fiber, the kind that may lower harmful types of cholesterol. They also contain polyphenols, known for their antioxidant effects. One polyphenol, in particular, called flavonoid epicatechin, may help to lower blood pressure.
Other flavonoids are linked to decreased stroke risk. They may also have an effect on reducing harmful types of cholesterol.
Apples come in several delicious varieties and are portable. Eat an apple with a handful of walnuts or almonds as a healthy snack, or add sliced apple to your salads.
Choose olive oil for cooking or make an excellent dip for whole-grain bread by pouring a bit of olive oil in a small bowl and add a bit of balsamic vinegar and a sprinkle of oregano.
Avocado oil is healthy and safe for cooking because the fats in the oil are resistant to heat-induced oxidation, a process that makes some fats bad for you once they have reached a certain high temperature.
Leafy greens taste great and are low in calories. Use fresh spinach leaves as a salad green or serve Swiss chard or kale as a side dish. Munch on fresh broccoli with a veggie dip at snack time.
One 2012 analysis of studies found that as little as 0.45 to 4.5 grams of omega-3 fatty acids (about 3 ounces of salmon) can bring about significant improvement to arterial function.
Not only is salmon delicious, but it also has a delicate, less fishy taste compared to some other types of fish. And it can be prepared in a variety of ways—steamed, sautéed, grilled, or smoked.
Oats, in particular, are worth reaching for. Oats contain a soluble fiber called beta glucan that helps reduce total cholesterol and LDL cholesterol. One 2015 study reported in the American Journal of Nutrition found that whole-grain oats might be the most effective whole grain for lowering cholesterol.
Make a sandwich with two slices of 100% whole-grain bread, 3 ounces of lean turkey breast, lots of sliced tomatoes and avocado, plus lettuce and a bit of mustard. You can also switch from white pasta to whole grain pasta.
Enjoy oatmeal with just a small amount of brown sugar and plenty of strawberries and walnuts for breakfast. Cold cereals made with oats are also good for you—just be sure to choose brands that don’t contain extra sugar.
Substitution of soy a few times a week can cut down on the amount of saturated fats (unhealthy fats) in your diet. Add tofu to your favorite stir-fry or pour soy milk on your morning cereal.
Add a couple of thick slices of tomatoes to sandwiches and salads, or make a fresh tomato sauce to spoon over whole-wheat pasta.
Walnuts make a great snack with a piece of fruit. For breakfast, sprinkle some chopped walnuts on top of a bowl of warm oatmeal along with a little honey or blueberries.
While they are calorie-dense, beans have not been found to increase weight.
Beans are among the most versatile of foods. Many types of beans have distinct flavors, while others easily absorb the flavors of spices that are added to them. They can be a tasty addition to salads, stews, rice dishes, sauce, and soup. And you can eat them by themselves too.
