Fill Your Plate With These 12 Good-for-Your-Heart Foods

There's nothing to love about an unhealthy heart, yet almost half of U.S. adults have some sort of cardiovascular disease, according to a January 2019 report published inCirculation.The good news is, there are actions you can take tohelp your heart, from exercising and maintaining a healthy weight to limiting alcohol intake and, yes, even choosing heart-healthy foods.

Keep your ticker in tip-top shape with foods that are tasty, healthy and convenient. Here, find out which foods are best for your heart.

Read more:5 Ways to Boost Your Heart Health Beyond Diet and Exercise

Satisfy your sweet tooth and show your heart some love by chomping down on a slice of watermelon. The fruit contains citrulline, an amino acid that helps maintain good blood flow within the heart, according to a September 2016 study inNitric Oxide.

"Citrulline may improve the health of our blood vessels and may even have benefits for people with erectile dysfunction and diabetes,"Sarah Samaan, MD, a cardiologist with Baylor Scott & White Legacy Heart Center in Plano, Texas, tells LIVESTRONG.com. (Both of these conditions involve blood flow issues.)

Watermelon also provides lycopene, a carotenoid that helps fight heart disease, according toHarvard Health Publishing.

Tomatoes, like watermelon, are rich in lycopene, which helps reduce the risk of stroke, per Harvard Health Publishing.

“试着使自己的番茄酱ed or fresh tomatoes, and add oregano and chopped-up veggies for a gourmet, homemade pasta sauce with mega-antioxidant power," recommends New York City-based nutritionistKeri Glassman, RD, CDN.

Tomatoes also contain a solid dose of the heart-healthy antioxidantvitamin C是一种抗氧化剂,保护你的cells from damage, Glassman says.

Berries get their beautiful deep colors fromantioxidants, which make them a great snack for your heart and overall health. In fact, in a June 2013 study published inCirculation, Harvard researchers found that a consistent intake of anthocyanins (a type of antioxidantfound in berries) reduces the risk of having a heart attack by 32 percent in young women.

A March 2016 study inScientific Reportsadds to these findings — researchers of the meta-analysis found a link between berry consumption and lower blood pressure and LDL-cholesterol levels.

Read more:The Top 5 Worst Foods for Your Heart, According to a Dietitian

Collard greens and other leafy greens pack a hefty nutritional punch, especially when it comes to your heart health. Dark leafy greens are full of folate, which helps break down homocysteine, an amino acid that, in excess, increases your risk for coronary heart disease, peripheral heart disease and stroke, according to theAmerican Heart Association.

Collard greens and other leafy greens are also low in calories and contain the antioxidants vitamins A and C.

This Peruvian wonder pseudo-grain (it's actually a seed) is an incrediblenutritional multitasker, according to Dr. Samaan. "It's a fabulous source of vegetable protein," she says.

A cup of cooked quinoa has 8 grams of protein, 5 grams of fiber and almost no saturated fat, per theUSDA. Because it's low in saturated fat, quinoa is a heart-healthy source of protein compared to other proteins like red meat. Indeed, a high intake of red and processed meats is associated with a higher risk of heart disease, according toHarvard Health Publishing.

The fiber in quinoa also aids in lowering cholesterol levels, per theMayo Clinic.

Whole grains like oatmeal will keep your heart healthy and help maintain your weight, a necessary heart-healthy action considering that obesity is a risk factor for heart disease and heart-related complications.

Start your day off with a bowl of oatmeal, suggests Texas-based dietitianBridget Swinney, RD. "At least half the grains in your diet should be whole grains, but the more the better," she adds.

Oatmeal is uniquein that it contains a specific type of fiber called beta-glucan, which helps lower LDL (bad) cholesterol levels by attaching to fats in the intestines and removing cholesterol from the body, according to a January 2018 review in theInternational Journal of Molecular Medicine.

"Whole grains are more filling, they help you eat less and thus they help with weight control. They have also been shown to decrease the risk of heart disease and stroke," Swinney adds.

Read more:12 Easy, Savory Oatmeal Recipes for Any Time of Day

豌豆潜入一碗意大利面或沙拉,或吃them alone as a heart-healthy side dish. "Peas are loaded with fiber, and they provide a sweet burst of flavor and add bright colors to any dish," Glassman says.

Peas can also help with weight management, a key ingredient to heart health. One cup of peas has just 125 calories but an abundance of nutrients, including 7 grams of fiber and 8 grams of protein, per theUSDA.

"Try frozen peas, which are flash-frozen at the peak of ripeness, and steam them for a bright addition to salad or even omelets," Glassman recommends.

Learn how to fill your plate with healthy, nutrient-dense foods by logging your meals on theMyPlate app. Download now tofine-tune your diettoday!

When you serve salmon as your main entrée, you'll keep your blood pumping and your heart in prime shape. In fact, a February 2020 study published in theJournal of the American Medical Associationfound an increased risk of heart disease associated with consuming red meat and poultry (although just a slight increase), but not with fish.

Fatty fish like salmon contain omega-3 fatty acids, which, according to theMayo Clinic, helps your heart by lowering triglycerides and blood pressure (though slightly) and reducing blood clotting and irregular heartbeats.

Serve your salmon with a side of collard greens and you have a scrumptious, heart-friendly meal.

Beans and their close cousins lentils, both pulses in the legume family, have remarkable health benefits. A June 2014 study published inApplied Physiology, Nutrition, and Metabolismfound that, thanks in part to the tannins, phytochemicals and saponins found in pulses, this group of plant-based proteins is linked to heart health as well as a reduction in overall inflammation.

Beans are also a good source of fiber — a half-cup of canned black beans, for example, has 8 grams, per theUSDA, which helps to lower harmful LDL cholesterol levels.

As a convenient snack or on top of a salad, walnuts boost your heart function with healthy omega-3 fats and antioxidants.

An April 2014 paper published in theJournal of Nutritionexplains that decades of research shows walnuts help reduce LDL cholesterol levels (by 9 to 16 percent) as well as diastolic blood pressure.

AnotherJournal of Nutritionstudy published in January 2020 revealed that walnuts may also indirectly help the heart via the gut: Researchers found that eating walnuts daily boosts good bacteria in the GI tract, which in turn has a positive affect on heart health.

Read more:5 Omega-3 Packed Recipes That Aren't Fish

Avocados are full of healthy monounsaturated fats and are a source of potassium, a mineral also known for controlling blood pressure, Swinney says. "They are alsoa great source ofvitamin C, fiber and carotenoids," she adds. "Carotenoids have been associated with a decreased risk of death from cardiovascular disease."

In addition to offering a beneficial dose of fiber,avocadoshave been shown to help the body absorb other antioxidants (namely, fat-soluble vitamins A and E).

Almonds are another smart option to maintain a healthy heart. A November 2019 meta-analysis, published inAdvances in Nutritionlooked at 15 different randomized controlled trials involving almond consumption. The researchers found that eating about 1.5 ounces of almond per day (approximately 35 almonds) significantly lowered total cholesterol, LDL cholesterol and body weight.

Almonds are unique because they're the only nut with a significant amount of vitamin E, a heart-healthy nutrient and antioxidant, per theAmerican Society of Nutrition.