It not only boosts good, heart-protective cholesterol but also staves off diabetes and strokes. Why: If you’ve heard of the Mediterranean diet (and who hasn’t?), then you know all about olive oil. “When people are heavy meat eaters, they need to slowly find ways to replace the meat with other healthy foods, and tofu is one.” 4. The USDA dietary guidelines recommend around 5 to 6 ounces of protein - from meat, chicken, eggs, fish, nuts or soy products - a day, Kris-Etherton says. “It also has phytosterols - plant cholesterols that actually improve the cholesterol in our own bodies,” Brenes-Salazar says.Īlso know: A 2021 Chinese study found that eating soy four or more days of the week was associated with a significantly lower risk of death from heart attacks. Beyond that, tofu is a great source of plant protein, so it’s a smart substitute for red meat or pork. Why: Researchers at Harvard Medical School and Brigham and Women’s Hospital reported in 2020 that a study of more than 200,000 people found a link between consuming isoflavone-rich tofu more than once a week and an 18 percent lower risk of heart disease. Penny Kris-Etherton, distinguished professor of nutrition at Pennsylvania State University, advises limiting yourself each day to “an amount that will fit in the palm of your hand.” 3. These are calorie-dense foods, so keep portions modest and avoid added salt, sugars and oils. “For people who don’t eat fish, they are a good way to get in those omega-3 fats.” A 2019 study presented at the European Society of Cardiology showed that eating nuts two or more times a week was associated with a 17 percent lower risk of death from heart disease. And 2021 research published in the American Heart Association’s journal Circulation found that eating a half-cup of walnuts a day for two years modestly lowered the subjects’ LDL cholesterol.Īlso know: “Any nuts are good sources of monounsaturated fats,” says Kate Patton, lead outpatient dietitian at the Cleveland Clinic. As for walnuts, a 2022 research review found that consuming foods like walnuts that are rich in alpha-linolenic acid was linked to a 10 percent lower risk of cardiovascular disease. According to the AHA, pumpkin seeds are rich in fiber and a variety of nutrients, particularly heart-healthy magnesium (a quarter cup contains 42 percent of the mineral’s RDA). Why: A study presented in 2019 at the AHA’s Hypertension Scientific Sessions found that eating pumpkin seeds may help lower blood pressure. Try these other blushing nutrient-rich veggies and fruits: carrots, sweet potatoes, acorn squash, oranges, cantaloupe and papaya. “Fruits and veggies with those colors have carotenoids and flavonoids,” pigments known for their heart-healthy antioxidant properties, Brenes-Salazar explains. A 2018 review of a decade’s worth of studies identified beet juice consumption as an effective way to control blood pressure in both healthy and hypertensive adults.Īlso know: When it comes to heart health, it pays to see red - or orange or yellow. That’s due to their high doses of nitrates, which help keep blood vessels dilated and healthy. Brenes-Salazar, M.D., a geriatric cardiologist and assistant professor of medicine at the Mayo Clinic. Why: Beets deserve a badge of honor in the veggie family, says Jorge A.
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