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7+ Top Heart-Healthy Food Components Posted: 18 Jan 2013 01:49 PM PST The essence of preventing heart disease is to have heart-healthy nutrients that prevent and repair damage to cells. You can reduce your risk of developing cardiovascular disease by eating these foods every day. Fresh produce provide the cornerstone for a heart-healthy diet because they help wipe out free radicals in the bloodstream, protecting blood vessels. Heart-healthy is not only about oatmeal and omega-3 fats. You need to look for ways to get all the different nutrients. Plus, you’ll stick to a heart-healthy lifestyle longer if you have variety. Make sure you have enough: Phytoestrogens: are substances in plants (like flaxseed) that have a weak estrogen-like action in the body. Studies suggest that flaxseed lowers the risk of blood clots, stroke, and cardiac arrhythmias. It may also help lower total and LDL “bad” cholesterol and triglycerides, and even blood pressure. (Flaxseed (ground) Phytosterols: are plant sterols that chemically resemble cholesterol — and seem to reduce blood cholesterol. All nuts and seeds, including wheat germ, have phytosterols. (Almonds; Walnuts; Oranges) Carotenoids: are heart-protective antioxidants in many colorful fruits and veggies. Alpha-carotene, beta-carotene, lutein, and lycopene are carotenoids. (Blueberries; Carrots; Spinach; Broccoli; Sweet potato; Red bell peppers; Asparagus; Oranges; Tomatoes; Acorn squash; Cantaloupe; Papaya) Polyphenols: are another set of antioxidants that protect blood vessels, lower blood pressure, reduce LDL “bad” cholesterol. Flavonoid polyphenols include catechins, flavonones, flavonols, isoflavones, reservatrol, and anthocyanins. Non-flavonoid polyphenols include ellagic acid (found in all types of berries). (Soy milk; Blueberries; Oranges; Dark chocolate; Tea) Omega-3 fatty acids: (found in fatty fish like salmon) and alpha-linolenic fatty acids (found in plant foods like walnuts) help boost the immune system, reduce blood clots, and protect against heart attacks. They also increase good HDL levels, lower triglyceride levels, protect arteries from plaque buildup, are anti-inflammatories, and lower blood pressure. (Salmon; Flaxseed (ground); Oatmeal; Black or Kidney Beans; Walnuts; Tuna) B-complex vitamins – like Vitamin B-12 (folate) and vitamin B-6 — protect against blood clots and atherosclerosis, or hardening of the arteries. Niacin (vitamin B-3) helps increase HDL “good” cholesterol. (Oatmeal; Black or Kidney Beans; Almonds; Walnuts; Tuna; Tofu; Brown rice; Soy milk; Blueberries; Spinach; Broccoli; Sweet potato; Red bell peppers; Asparagus; Oranges; Tomatoes; Acorn squash; Cantaloupe; Papaya) Vitamins C and E are antioxidants that protect cells from free radical damage. Magnesium, potassium, and calcium help lower blood pressure. Fiber-rich foods help lower cholesterol levels. (Oatmeal; Black or Kidney Beans; Almonds; Walnuts; Tuna; Tofu; Carrots; Brown rice; Soy milk; Blueberries; Spinach; Broccoli; Sweet potato; Red bell peppers; Asparagus; Oranges; Tomatoes; Acorn squash; Cantaloupe; Papaya)

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