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  Top Heart-Healthy Foods: Best Foods for Cardiovascular Health


These 25 foods are loaded with heart-healthy nutrients that help protect your cardiovascular system.

By Jeanie Lerche Davis
WebMD Weight Loss Clinic - Feature

Reviewed By Kathleen Zelman, MPH, RD/LD

"There really is an abundance of fruits and vegetables in many colors, shapes, sizes that are good for your heart," says Julia Zumpano, RD, LD, a dietitian with the Preventive Cardiology Center at The Cleveland Clinic. "You can definitely reduce your risk of developing cardiovascular disease by eating these foods every day."

Indeed, fresh produce provide the cornerstone for a heart-healthy diet because they help wipe out free radicals in the bloodstream, protecting blood vessels.

It's what Zumpano calls "the whole-foods diet. You want everything to be in its natural form, as it comes from the ground, the less processed the better," she says.

Whole grains, beans and legumes, nuts, fatty fish, and teas are just as important -- offering all sorts of complex heart-protective phytonutrients.

That's why variety is best in selecting heart-healthy foods, says Suzanne Farrell, MS, RD, a spokeswoman for the American Dietetic Association and owner of Cherry Creek Nutrition in Denver.

"Everyone's looking for that one magic food," Farrell tells WebMD. "But 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."

25 Top Heart-Healthy Foods

With the help of these nutrition experts from The Cleveland Clinic and the American Dietetic Association, we've put together a list of the "best of the best" heart-healthy foods.

The foods listed here are all top-performers in protecting your heart and blood vessels. We've also got menu ideas -- so you can easily bring heart-healthy foods into your daily breakfast, lunch, and dinner.

1. Salmon
Nutrients: Omega-3 fatty acids.
Menu Idea: Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.

2. Flaxseed (ground)
Nutrients: Omega-3 fatty acids; fiber, phytoestrogens.
Menu Idea: Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.

3. Oatmeal
Nutrients: Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.
Menu Idea: Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.

4. Black or Kidney Beans
Nutrients: B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.
Menu Idea: Give soup or salad a nutrient boost -- stir in some beans.

5. Almonds
Nutrients: Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Menu Idea: Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.

6. Walnuts
Nutrients: Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Menu Idea: Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes.

7. Red wine
Nutrients: Catechins and reservatrol (flavonoids).
Menu Idea: Toast your good health! A glass of red wine could improve "good" HDL cholesterol.

8. Tuna
Nutrients: Omega-3 fatty acids; folate; niacin.
Menu Idea: Here's lunch: Salad greens, fresh fruit, canned tuna. Keep "Salad Spritzer" - a light dressing -- in your office fridge.

9. Tofu
Nutrients: Niacin; folate; calcium; magnesium; potassium.
Menu Idea: Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill or stir-fry.

10. Brown rice
Nutrients: B-complex vitamins; fiber; niacin; magnesium, fiber.
Menu Idea: Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).

11. Soy milk
Nutrients: Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.
Menu Idea: Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.

12. Blueberries
Nutrients: Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.
Menu Idea: Cranberries, strawberries, raspberries are potent, too -- for trail mixes, muffins, salads!

13. Carrots
Nutrients: Alpha-carotene (a carotenoid); fiber.
Menu Idea: Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.

14. Spinach
Nutrients: Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.
Menu Idea: Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.

15. Broccoli
Nutrients: Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.
Menu Idea: Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).

16. Sweet potato
Nutrients: Beta-carotene (a carotenoid); vitamins A, C, E; fiber.
Menu Idea: Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.

17. Red bell peppers
Nutrients: Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.
Menu Idea: Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.

18. Asparagus
Nutrients: Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.
Menu Idea: Grill or steam slightly, then dress with olive oil and lemon. It's a pretty side dish.

19. Oranges
Nutrients: Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.
Menu Idea: Got orange juice? Check out the new nutrient-packed blends.

20. Tomatoes
Nutrients: Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.
Menu Idea: For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.

21. Acorn squash
Nutrients: Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.
Menu Idea: Baked squash is comfort food on a chilly day. Serve with sauteed spinach, pine nuts, raisins.

22. Cantaloupe
Nutrients: Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.
Menu Idea: A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!

23. Papaya
Nutrients: Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.
Menu Idea: Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.

24. Dark chocolate
Nutrients: Reservatrol and cocoa phenols (flavonoids).
Menu Idea: A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.

25. Tea
Nutrients: Catechins and flavonols (flavonoids).
Menu Idea: Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine.

Your Guide to Nutrients in Heart-Healthy Foods

Phytoestrogensare 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.

Phytosterols are plant sterols that chemically resemble cholesterol -- and seem to reduce blood cholesterol. All nuts and seeds, including wheat germ, have phytosterols.

Carotenoids are heart-protective antioxidants in many colorful fruits and veggies. Alpha-carotene, beta-carotene, lutein, and lycopene are carotenoids.

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).

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.

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.

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.



SOURCES: Julia Zumpano, RD, LD, dietitian, Preventive Cardiology Center at The Cleveland Clinic. Suzanne Farrell, MS, RD, spokeswoman, American Dietetic Association; owner, Cherry Creek Nutrition, Denver. USDA National Nutrient Database. Cleveland Clinic Heart & Vascular Institute: "35 Power Foods" and "The Power of Fish: Omega-3 Fatty Acids." USDA: "Frequently Asked Questions About Phytonutrients." WebMD Weight Loss Clinic Feature: "5 Surprisingly Healthy Foods," "'Survivor' Foods: 10 Foods to Take to a Desert Island." WebMD Features: "Wining and Dining the Heart," "Proper Nutrition and Heart Health," "7 Nutrients Your Diet May Be Missing," "Sneak 'Superfoods' Into Your Diet." WebMD Medical News: "Dark Chocolate is Healthy Chocolate." WebMD Weight Loss Clinic Feature: "Easy Add-Ins to Boost Nutrition."

Top 10 Ways to Stay Hydrated

By Jeanie Lerche Davis
WebMD Weight Loss Clinic - Feature

Reviewed By Kathleen Zelman, MPH, RD, LD

There's no doubt about it. Water is the best way to rehydrate your body.

"There's been a real water revolution in this country," says WebMD Weight Loss Clinic Kathleen Zelman, MPH, RD, LD. "Water is non-caloric, it plumps up your skin, and it hydrates your muscles. Water is the staff of life, and now it's everywhere. It's very socially acceptable to walk around with water bottles, sucking on them."

Sodas, iced tea, coffee, and other drinks that contain caffeine are second best to good old-fashioned water when you're trying to stay hydrated. "They act as diuretics, so even if you're getting water, you're also pulling a little extra fluid from your body because of the caffeine," Zelman says.

As for other sources of hydration, many fruits and other foods contain water. Amazingly, meat contains a high percentage of water -- as much as 60%, says Zelman.

Some good alternative sources of water include:

1. Hamburger

2. Chicken breast

3. Soup, stew, broth

4. Jell-O

5. Grapefruit

6. Grapes

7. Watermelon

8. Fruit juice

9. Sports drinks or flavored waters

10. Smoothies

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SOURCE: Kathleen Zelman, MPH, RD, LD; WebMD Weight Loss Clinic consultant.

Originally published October 13, 2003.

Medically updated July 25, 2005.

©1996-2005 WebMD Inc. All rights reserved.

The Whole Truth About Whole Grains

By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic - Expert Column

Want to statistically reduce your risk of death from all causes (in other words, your total mortality rate) by 15% just by making one dietary change? Choose whole grains whenever you can.

We all know we're supposed to eat more whole grains. We know they're "good" for us (full of fiber, phytochemicals, and vitamins and minerals). Yet most Americans eat less than one serving of whole grains a day. So what's stopping us?

Maybe it's our fear of "brown" food. But you might be surprised how easy it can be to embrace the brown if you set your mind to it. Some of you will have no problems switching to whole-grain bread but will draw the line at whole-wheat pasta. For others, it might be the other way around.

The bottom line is that switching to whole grains is one of the most important things you can do for your health. So make the switch everywhere you can -- and draw the line wherever that may be for you.

For me, about the only refined-grain products I eat are the occasional sourdough and French bread, pizza crust (when I buy it out), and sometimes pasta (which I always cook al dente because it has a lower glycemic index this way). I used to think I could never accept whole-wheat noodles as "pasta." But never say never! In developing the recipes for my next book, I used a whole-wheat pasta blend and I really started to like it.

And don't think that you can keep eating white, refined-grain products and just supplement them with some extra fiber. Research suggests that the various nutritional components of whole grains work together to affect our health.

A Bite of Whole-Grain History

When the industrialization wave hit America in the later 1800s, a new way of milling and mass refining took hold in the grain business and never let go. Removing the bran and germ seemed like a good idea at the time, since it meant that grain products could sit on store shelves much longer without spoiling.

But the worldwide epidemic of B-vitamin deficiencies (pellagra and beriberi) that followed was only the beginning. Frankly, we are only just realizing the nutritional fallout from almost eliminating whole grains from our diet over the past hundred years.

11 Ways Grains Are Great

Here's a quick list of all the ways that whole grains benefit your body. After reading it, you may ask yourself, "What don't they do?"

1. They're digested slowly.

Whole grains are digested more slowly than refined grains, which has beneficial effects on blood sugar and insulin (keeping levels of both down). A recent study found that the more whole grains men and women ate, the lower their fasting insulin levels were. And this is a good thing.

2. They reduce mortality rates.

After analyzing data from more than 15,000 people aged 45-65, researchers from the University of Minnesota School of Public Health found that as whole-grain intake went up, total mortality (the rate of death from all causes) went down.

3. They help reduce the risk of type 2 diabetes.

The Nurses' Health Study found that women who ate more than 5 grams of fiber from whole-grain cereals daily had about 30% less risk of developing type 2 diabetes than those who ate less than 2.5 grams of whole-grain fiber a day.

Other research found that women who ate a diet low in cereal fiber and high on the sugar (glycemic) index doubled their risk of type 2 diabetes.

4. They help control weight.

One study found that women who ate three or more servings of whole-grain foods a day had significantly lower body mass indexes (BMIs) than those eating less than one serving a day. (This was found in men, too, but the link was more significant in women.)

Another study found that women whose diets included the most whole grains were half as likely to gain a lot of weight over a 12-year period as those who ate the least whole grains. This slimming effect was seen even in teens.

5. They may protect against metabolic syndrome.

Research has found that metabolic syndrome -- a condition that raises the risk of diabetes, heart disease, and stroke -- was found much less often in people who ate the most cereal fiber and whole grains compared with those who ate the least.

6. They reduce risk of heart disease.

At least 25 studies have found that people who regularly eat whole grains have a lower risk of heart disease.

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"Studies...have suggested that regularly eating whole grains reduces cancer risk."

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"The evidence is quite consistent and convincing that people who eat at least one serving of whole grains a day have a lower risk of heart disease and stroke," reports Mark Pereira, PhD, a nutritional epidemiologist at Harvard Medical School.

In studying the dietary habits of male health professionals, researchers found that for every 10 gram increase in cereal fiber eaten each day, the risk of heart attack was reduced by nearly 30%. A more recent study found this beneficial effect is even stronger in women.

8. They cut cholesterol levels.

Researchers at Northwestern University Medical School in Chicago found that adding oats to an already low-fat diet helped women cut their blood cholesterol by an additional 8 or 9 mg/dL after only three weeks. (That came on top of the 12 mg/dL reduction seen with the low-fat diet alone!)

Antioxidants found in oats cut cholesterol by suppressing the molecules that make blood cells stick to artery walls. When these cells stick to artery walls and cause inflammation, plaque deposits build up and narrow the passageways where blood flows, leading to "hardening of the arteries."

9. They reduce blood pressure.

Eating foods containing barley decreases blood pressure and improves several other risk factors for heart disease, according to a recent study. (Other studies of high-fiber, whole-grain foods have also reported significant reductions in blood pressure.)

The researchers also noticed a decrease in total cholesterol (an average of 21% reduction in those eating lots of soluble fiber, such as that found in barley and oats), and "bad" cholesterol. Levels of "good cholesterol" either increased or did not change.

10. They can decrease your risk of stroke.

A recent Harvard study found that a diet with large amounts of whole-grain foods was associated with a decreased risk of stroke in women.

11. They reduce cancer risks.

More than 40 studies looking at 20 types of cancer have suggested that regularly eating whole grains reduces cancer risk.

It's thought that whole grains may accomplish this by blocking DNA damage, suppressing the growth of cancer cells, providing antioxidant protection, and preventing the formation of carcinogens. The particular components of whole grains that may be protective include fiber; antioxidants including vitamins (like vitamin E) and minerals (like selenium); and various phytochemicals.

Among the types of cancer that whole grains help protect against are gastrointestinal cancers such as stomach and colon cancers, along with cancers of the oral cavity, pharynx, esophagus, and larynx.

Your Whole Grain Line-Up

If you're ready to go brown, whole-wheat bread is a great place to start. But don't stop there.

Here are nine common whole-grain foods that you'll probably find at your supermarket:

• Brown rice
• Oats
• Whole-wheat flour
• Rye flour
• Barley
• Buckwheat
• Bulgur (steamed and dried cracked wheat)
• Millet
• Quinoa

And don't think that cooking them has to be difficult and time-consuming. Here are a couple of easy (and yummy) ways to prepare some whole-grain favorites.

Quick Mexican Brown Rice

Your family might be more inclined to like brown rice if it is in a mixed dish like this one.

2 tablespoons canola oil
2 cups brown rice, uncooked
3 cups low-sodium chicken or vegetable broth
1 1/2 cups finely chopped white or yellow onions
2 teaspoons minced garlic
1 can (14 1/2 ounces) Mexican style tomatoes
1 bell pepper (any color), finely chopped
Salt and pepper to taste (optional)

• Heat canola oil in a medium nonstick saucepan over medium heat and saute the rice just until golden (about 5 minutes).
• Add 1/2 cup if moisture is needed. Add the onions and garlic and saute for a couple of minutes.
• Stir in tomatoes (including juice), the rest of the broth, and bell pepper. Bring mixture to a boil, then reduce heat to low. Simmer, covered, for 20 to 25 minutes or until the broth is absorbed. Add salt and pepper to taste, if desired, and serve.

Yield: 8 servings

Per serving: 240 calories, 6 g protein, 43 g carbohydrate, 5.7 g fat (0.9 g saturated fat, 2.5 g monounsaturated fat, 1.6 g polyunsaturated fat), 2 mg cholesterol, 3.3 g fiber, 54 mg sodium (using low sodium chicken broth and canned tomatoes). Calories from fat: 21%.

Quick-Fix Tabbouleh Salad

Tabbouleh is one of most popular ways to use bulgur. Here's a quick and light rendition.

1 cup dry bulgur
1 cup boiling water
3/4 teaspoon chicken broth powder (or vegetable broth powder)
1/4 cup toasted pine nuts (or walnut or pecan pieces)
1/2 cup chopped green onions, the white and part of the green
1 1/2 cups diced fresh tomatoes (or 10 cherry tomatoes, quartered)
3 tablespoons lemon juice
1 tablespoons olive oil
Pepper to taste

• Pour boiling water over bulgur in an 8 cup measuring cup or medium bowl. Let sit 30 minutes or until water is absorbed. Blend 3/4 teaspoon chicken broth powder with 3 tablespoons very hot water together in a custard cup and set aside.
• Add remaining ingredients, including chicken broth, pine nuts, green onions, tomatoes, lemon juice, and olive oil. Toss thoroughly and add pepper to taste.
• Cover and chill at least 2 hours.

Yield: 6 servings

Per serving: 137 calories, 5 g protein, 21 g carbohydrate, 5.3 g fat (0.8 g saturated fat, 2.6 g monounsaturated fat, 1.4 g polyunsaturated fat), 0.4 mg cholesterol, 5 g fiber, 17 mg sodium. Calories from fat: 32%.

SOURCES: American Journal of Clinical Nutrition, September 2003; September 1999.Environmental Nutrition, February 2001; February 2003. The Journal of the American Medical Association 1997: 277; 1996: 275; June 2, 1999. American Journal of Epidemiology, Aug. 1, 2003.European Journal of Clinical Nutrition, June 2000. Diabetes Care, 27. News release, Agricultural Research Service, May 29, 2003. American Association of Nutritional Sciences joint conference, Experimental Biology, 2004.

©2005 WebMD Inc. All rights reserved.