Eat Smart: Foods for your heart

Oats

Full of omega-3 fatty acids, folate, potassium and fiber, oats can lower levels of LDL (bad) cholesterol and help keep arteries clear. In addition to reducing the risk of heart disease, oat fiber can also help control blood sugar.

Oatmeal, rolled oats, oat bran and whole oat flour are all good sources. Try to eat ½-1 cup (1½-3 ounces) of oats daily to maximize the health benefits.

Opt for coarse or steel-cut oats over instant varieties for more fiber and no added sugar.

Tips to eat more:

1. Make your own granola by baking three cups of oats at 350°F for 25 minutes. Stir occasionally, then cool and mix with a variety of dried fruit, nuts, and seeds.
   
2. Add oats whenever you bake. Substitute up to one-third of the flour with oats in pancakes, muffins, quick breads, cookies, and coffee cakes.
   
3. Use oats in place of bread crumbs in dishes such as meatloaf, meatballs, or breading on poultry.

Recipe idea: Oatmeal Banana Bread

Berries

Good sources of fiber and vitamin C, berries have been linked to a range of health benefits, including lowering LDL (bad) cholesterol levels, and protecting against cancer and neurodegenerative diseases like Alzheimer's.

All berries are good for you but blueberries are the best choice (highest level of antioxidants). Many berries can be found in the frozen food section so you can enjoy them all year long. Strive for at least two servings of fruit each day.

Tips for eating more:

1. Top your whole-grain cereal with fresh or frozen berries.
   
2. Power up pancakes, waffles, or muffins with fresh, frozen, or dried berries.
   
3. Add dried varieties like cranberries to salad, muffins, and trail mix.

Recipe idea: Berry Blast Fruit Smoothie

Salmon and other fatty fish

Rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay.

Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third. Choose wild salmon over farm-raised fish, which can have higher levels of pesticides and heavy metals.

Not a fan of salmon? Other fish like tuna (canned light), herring, and sardines will give you the same benefits.

Tips for eating more:

1. Salmon is easy to prepare on the grill, in the oven or microwave, or on the stovetop. Save leftovers to toss into pasta dishes, make into salmon cakes, add to salads, or mix into dips or spreads.
   
2. Add chunks of cooked salmon into corn or potato chowder.
   
3. Put smoked salmon on a bagel with low fat cream cheese and capers.

Recipe idea: Grilled Salmon Wrap

Spinach

High in folate, vitamins A & C, potassium, and fiber, spinach can help keep your ticker in top shape by helping to control blood pressure and lower levels of LDL (bad) cholesterol.

But increasing your consumption of any vegetables will give your heart a boost. The Physicians' Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least 2½ servings of vegetables each day cut their risk of heart disease by almost 25%, compared with those who didn't eat veggies. Each additional serving reduced the risk by another 17%.

Tips for eating more:

1. Keep frozen spinach on hand for an easy, quick addition to pizza, pasta, soups, and stews. Just defrost and squeeze out the liquid before adding it to cooked dishes.
   
2. Mix fresh spinach with salad greens then top with peeled and segmented Mandarin oranges or sliced strawberries, nuts, and crumbled cheese.
   
3. Steam spinach, mix with garlic, a little olive oil, and a squeeze of lemon for a low-fat potato topper.

Recipe idea: Spinach with Golden Raisins and Pine Nuts

Olive oil

Full of monounsaturated fats, olive oil help lower levels of LDL (bad) cholesterol.

According to the Food and Drug Administration, consuming about 2 tablespoons (23 grams) of olive oil a day may reduce your risk of heart disease. Look for extra-virgin or virgin varieties—they're the least processed.

You can get the most benefit by substituting olive oil for saturated fats rather than just adding more olive oil to your diet.

Tips for eating more:

1. Drizzle olive oil over veggies instead of butter or use it as a dip for bread.
   
2. When you’re cooking with olive oil, be careful not to overheat it which reduces the health benefits. Instead of heating olive oil in the pan, just spritz some on veggies, fish, or potatoes before cooking them.
   
3. Use an olive oil dressing on your favorite salad.

Recipe idea: Classic Vinaigrette

Nuts

Nuts are an excellent source of omega-3 fatty acids, and mono- and polyunsaturated fats.

In four separate studies, eating one ounce of nuts decreased the incidence of heart disease between 20 and 60%.

Walnuts are the best choice (highest in omega-3 fatty acids) but all nuts are good for you. Try to eat at least a handful of nuts each day. But don’t over do it. Nuts also pack a lot of calories.

Tips for eating more:

1. Add nuts to a salad in place of croutons for added nutrients and texture.
   
2. Mix chopped nuts with yogurt and fresh fruit.
   
3. Mix whole wheat breadcrumbs with ground nuts for a high-fiber breading for fish, chicken or tofu.

Recipe idea: Salad with Beets, Apples and Walnuts

Soy

Eating 25 grams or more of soy protein daily can help lower levels of LDL (bad) cholesterol. Plus since it’s low in saturated fat, soy is also a great source of lean protein.

Look for natural sources of soy protein, like edamame, tempeh, or organic silken tofu.

But watch the amount of salt in your soy. Some processed varieties like soy dogs can contain added sodium, which boosts blood pressure.

Tips for eating more:

1. Pack a soy protein bar or a bag of soy nuts for a quick snack during the day.
   
2. Edamame make great snacks. Find them in the freezer section at your supermarket. Boil edamame then serve immediately. Pop them out of the pod and eat plain or with a low-fat dip.
   
3. Tofu takes on the flavor of spices and foods you cook with it. Sauté cubed tofu with green and red peppers, sliced garlic, and a dash or two of curry powder. Or add tofu to soups for a healthy dose of low fat protein.

Recipe idea: Grilled Tofu Salad with Ginger Dressing