Research shows that eating a variety of certain foods can lower your risk of heart disease.
Here’s the science behind the best 15 heart-healthy choicesplus tasty recipes.
Recipe:Chickpea & Quinoa Buddha Bowl
Heart disease is the No.
1 killer of both men and women in the U.S., claiming one out of every four lives.
And while you might think it won’t happen to you (you’ve got great genes, right?
So do your heart a favor.
Swap those old diet choices for the heart-healthy foods below.
Here’s why they can help keep your ticker going strong-plus delicious ways to enjoy them.
That’s because whole grains are rich in antioxidants, phytoestrogens and phytosterols-all nutrients that protect against heart disease.
Plus, they’re high in fiber, something crucial for heart health.
Two best bets for whole grains: oats and barley.
They’re especially high in soluble fiber, which helps lower cholesterol.
But that’s not all.
They’re high in vitamins and heart-friendly fiber too.
Omega-3s also help lower blood pressure and can help prevent irregular heart rhythms.
Which fish is best?
No common fish delivers more of the omega-3 fatty acids than salmon.
Go for wild-caught Alaskan salmon if you’re able to.
Yogurt is rich in probiotics, live bacteria that play an important role in gut health.
The superstars that contributed the most benefits?Leafy green vegetables.
They’re especially high in vitamin K, important for proper blood clotting.
Of course, you don’t have to stick to just pinto beans!
They’re chock-full of fiber, magnesium and potassium-all nutrients that helplower blood pressureand keep your heart going strong.
Does it matter what kind?
Some researchers say walnuts win the honors.
And it only takes a small handful-just seven walnuts a day-to get the heart benefits.
Dark Chocolate
Chocolate has gotten a lot of buzz in recent years as a heart-healthy treat.
Cocoa is rich in flavonoids, plant nutrients that help repair cell damage.
So go ahead-enjoy, but go easy: Just 1 or 2 ounces a day does the trick.
For the most benefits, choose dark chocolate with at least 70 percent cocoa solids.
Cooking tomatoes brings out their lycopene, boosting the heart benefits even more.
What explains the heart-healthy benefits?
Researchers say it’s the strong antioxidant flavonoid compounds found in apples.
These compounds play a key role by stopping inflammation and preventing the buildup of plaque in arteries.
No bilberries where you live?
Fresh or frozen, easy-to-find varieties like cranberries, strawberries and blueberries all deliver heart-healthy antioxidants.
The bottom line: If olive oil isn’t a staple in your pantry yet, it should be.
Drinkinga lotof green tea could even add years to your life.
In fact, the more you drink-up to five cups a day-the greater the benefits, some research shows.
While the study couldn’t prove a direct cause-and-effect relationship, it does show a strong link.
Caveat:Step away from the cream and sugar.
And watch the caffeine-too much can make you jittery during the day and wreck your sleep at night.
WATCH:How to Make Garlic Roasted Salmon & Brussels Sprouts
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