Heart disease is still the #1 cause of death in the United States for both men and women.  Current statistics show that one in four death are directly related to heart disease.  Fortunately, significant medical research also shows that some very simple changes in lifestyle can result in a significantly healthier heart.  For example, substituting salmon for beef on our dinner menu can be a great first step.  Or trading in the French fries at lunch for a delicious red apple is another quick fix.  At ABC Compounding Pharmacy, we would like to share some other heart-healthy foods that can keep your ticker tip-top.

1.    Nuts

Research shows that eating a handful of cashews, almonds, walnuts, or pistachios approximately two to four times per week can significantly lower the risk of heart disease.  Nuts are high in heart-heathy fats, fiber, vitamins, and minerals that can also lower our cholesterol levels.  Nut are also cheap, easy to store, and easy to carry almost anywhere.

2.    Beans

Beans are an excellent plant-based source of protein while also being high in antioxidants, heart-heathy fats, fiber, vitamins, and minerals.  They, too, also lower cholesterol levels.  And like nuts, a little bit of beans goes a long, long way. As little as ½ cup of beans per day can have a significant effect on our cholesterol levels because the soluble fibers contained in beans help keep cholesterol from being absorbed into the digestive tract.

3.    Heart-Healthy Oils

Heart-healthy oils like canary oil, sesame oil, peanut oil, and vegetable oil are high in saturated fats which also have a tremendous impact on lowering cholesterol levels.  Any of these oils can be used in our cooking and grilling of fresh vegetables, poultry, and seafood.  But the perfect texture and neutral flavor of canary oil is considered best for baking.

4.    Whole Grains

People who eat whole grain foods like oatmeal, whole wheat breads and pastas, brown rice, and quinoa tend to be at far less risk to heart disease.  Whole grain foods are high in phytosterols, antioxidants, and fibers that have proven to significantly boost the health of our hearts.  Substituting whole grain products for only half of your daily amount of dietary grains can make a world of difference.

5.    Sardines

While arguably not the most popular seafood, studies show that fattier fish like sardines are richer in the omega-3 fatty acids that lead to a healthy heart.  Tuna, salmon, and trout are also good choices, but sardines are the highest in omega-3’s of them all.   Sardines are also much lower in risk of mercury contamination, due to their tiny, compact size.  A ¼ cup of sardines eaten a few times a week contains 13 grams of protein, only 120 calories, and loads of Vitamin D and calcium, too.

6.    Blueberries

Blueberries are a tiny fruit with a giant punch of positive heart-healthy power.  They are high in a particular kind of antioxidant called anthocyanins which have been directly linked to lowering blood pressure while diluting the blood vessels.  One cup of blueberries per day proves to be very beneficial in menopausal women suffering from arterial stiffness and high blood pressure while only consisting of only 80 small calories per cup.

7.    Tomatoes

Tomatoes are a wonder fruit, high in Vitamin C, Vitamin A, fiber, potassium, and a special antioxidant called lycopene.  This antioxidant helps keep the blood vessels open while reducing both high cholesterol levels and risks of heart disease at the same time.  Lycopene is at its highest levels when the tomatoes are cooked, so go ahead and indulge in as many stewed tomatoes, tomato soups, and tomato sauces as you like.