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Five Foods Your Heart Loves
You don’t have to eat raw fish or hard-to-find vegetables (unless you want to) to keep your heart healthy. Simply stock up on these ubiquitous, and delicious, foods:
1. Red Delicious apples. These are particularly rich in compounds called phenolics that do something magical to your bad cholesterol. They make those blood fats more stable, so they’re less likely to oxidize, stick to the walls of your arteries, and cause a dangerous blockage. Of course, your heart loves other fruits and vegetables, too.
2. Sesame seeds. Women who took a little more than 3 tablespoons of sesame seed powder daily for five days reduced their total and bad (LDL) cholesterol. They also had higher levels of heart-protective vitamin E and lower blood levels of substances linked to cell damage.
3. Walnuts. Studies have found that an ounce of these nuts a day decreases the incidence of heart disease a whopping 60 percent. All nuts are good for you, but walnuts are best, since they’re highest in omega-3 fatty acids, which reduce triglycerides, stabilize your heartbeat, make platelets less sticky and may knock down blood pressure.
4. Salmon, catfish, flounder. Fatty fish like these are high in heart-protecting omega-3 fatty acids (and low in mercury and PCBs). Feast on them three times a week.
5. Beans. Fiber-rich beans may help reduce levels of C-reactive protein, an indicator of heart disease risk. Black beans, with 7 grams of fiber per half cup, are an easy way to fill your fiber quota (25 grams a day), but so are these other delicious options: whole grains, raisins, berries, pears, broccoli, peas and lentils.
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