Sunday, January 30, 2011


  1. Oatmeal - Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.
  2. Salmon - Super-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.
  3. Avocado - Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body.
  4. Olive Oil - Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease.
  5. Nuts - Walnuts are full of omega-3 fatty acids and, along with almonds and macadamia nuts, are loaded with mono- and polyunsaturated fat. Plus, nuts increase fiber in the diet, says Dr. Sinatra. "And like olive oil, they are a great source of healthy fat."
  6. Berries - Blueberries, raspberries, strawberries are full of anti-inflammatories, which reduce your risk of heart disease and cancer.
  7. Legumes - Fill up on fiber with lentils, chickpeas, and black and kidney beans. They're packed with omega-3 fatty acids, calcium, and soluble fiber.
  8. Spinach - Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium, and fiber.
  9. Flax seed - Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for the ultimate heart-healthy breakfast.
  10. Soy - Soy may lower cholesterol, and since it is low in saturated fat, it's still a great source of lean protein in a heart-healthy diet.


  1. Great list and good to know. Didn't find anything on the list that I don't like, though I admit I've never tried flax seed. I do love berries and the photo of ripe sweet berries makes me long for spring and summer.

  2. Can't wait for summer either! It's calling for snow this week.