Let's say someone was able to make up a shopping list for you with foods that would help keep your heart healthy ... what would be on it?

1. Foods that may help lower your cholesterol:

• Soy - Soy milk, tofu, soy nuts, texturized soy protein.
• Olive or canola oil and liquid or tub margarines (with less than 2 gms of saturated fat/serving).
• Nuts - Almonds, pecans, walnuts or soy nuts - 1/4 cup/day.
• Red Grapes (Wine) - Maximum 1-2 glasses of wine/day.
• Fresh (Raw) Garlic.

2. Foods with Fiber - Fiber rich foods help rid our bodies of cholesterol:

• Oatmeal, oat bran, brown rice, wheat bran, whole grain bread, barley and beans.

3. Foods with Omega-3 fatty acids to protect your heart and reduce your risk of stroke:

• Salmon, mackerel, herring, sardines and tuna.

4. Foods with Antioxidants which may prevent cellular damage and help repair damaged cells and reduce your risk for heart disease:

• Tea - green and black teas. Especially green tea - drink 2-3 cups/day.
• Colorful fruits and vegetables - oranges, mangoes, strawberries, blueberries, cantaloupe, kale, broccoli, tomatoes...

5. Foods with Potassium that may help lower blood pressure:

• Low-fat dairy products - fat-free and low-fat milk, yogurt, cheeses, cottage cheese.
• Oranges, bananas, lean meats, potatoes, dried fruits.

Do you have questions about specific heart healthy foods? Give me a call or e-mail me!

This is general information only and should not replace advice or instructions given to you by your physician.

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