|Heart Healthy Foods & Diets

FOODS

    • Top 5 Foods for a Heart Healthy Diet (Charles W. Bryant, Discovery Fit & Health, no date). Whole grains, legumes, alcohol, nuts, fish.
    • 7 Heart-Healthy Foods (Health, no date). Oatmeal (soluble fiber), salmon (Omega-3), nuts (mono- and polyunsaturated fats), extra virgin olive oil (monounsaturated fats), berries (lower inflamation), legumes (beans/lentils), green veggies (broccoli/kale/spinach; anti-inflamatory). 
    • 25 Top Heart-Healthy Foods (Jeanie Lerche Davis, WebMD, no date). Salmon, ground flaxseed, oatmeal, black or kidney beans, almonds, walnuts, red wine, tuna, tofu, brown rice, soy milk, blueberries, carrots, spinach, broccoli, sweet potatoes, red bell peppers, asparagus, oranges, tomatoes, acorn squash, cantaloupe, papaya, dark chocolate, tea. 
    • Nutrition and Health: Foods for Your Heart (Shereen Jegtvig, About, 2013). “Dietary advice for reducing heart disease risk includes eating a balanced diet with less saturated fat from red meat; more fresh fruits, vegetables, fiber, and fish; less sugar and sodium…” Eat: salmon, olive oil, oats, apples, nuts, red wine, whole grains, green leafy vegetables, tomatoes, and soy protein.

    DIETS & APPROACHES

    • Ornish Diet (US News & World Report, no date). 
    • Healthy Heart Diet (The Franklin Institute, no date).
    • Heart-healthy diet: 8 steps to prevent heart disease (Mayo Clinic, no date; click link for many more details). 1. Control portion size. 2. Eat more vegetables and fruits. 3. Select whole grains. 4. Limit unhealthy fats and cholesterol. 5. Choose low-fat protein sources. 6. Reduce sodium. 7. Plan ahead: Create daily menus. 8. Allow yourself an occasional treat. 

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