5 superfoods for your heart

You are what you eat, especially when it comes to your heart.

Most people know processed, fried, sugar-laden or fast foods aren’t very heart-friendly. In fact, eating a diet mainly with these food items can raise your risk for heart disease.

But heart health isn’t just about what you avoid — it’s also about what you add to your plate. Certain foods can help lower your risk of heart disease.

“It’s never too late to start eating healthier,” said Alex Auseon, DO, a cardiologist at Endeavor Health. “Try incorporating new, heart-healthy foods gradually. Soon they’ll be part of your regular rotation.”

Heart-healthy foods have some characteristics in common, including:

• High fiber. Fruits, vegetables, whole grains and legumes are great sources of fiber.
• Healthy fat. Look for unsaturated fats like olive oil and avocados or omega-3 fatty acids, which are found in salmon and walnuts.
• Antioxidants, such as vitamin C, help protect cells from damage.
• Minerals, particularly potassium and magnesium, help relax blood vessels and lower blood pressure.
• Low sodium and sugar. Reach for fruits, vegetables and whole grains, along with low-fat dairy and lean protein.

As Michael Pollan summarized in his book In Defense of Food: "Eat food. Not too much. Mostly plants." In other words, avoid processed foods that come in a box and make plant-based foods the foundation of your diet.

Some foods contain multiple characteristics that make them great choices for heart health. Before your next trip to the grocery store, try adding these five super foods for your heart to your list:

1. Blueberries, ½ cup daily

   These little gems are high in antioxidants, potassium and fiber, and help lower your cholesterol and blood pressure. Choose fresh or frozen and look for dark-colored berries, which contain a higher level of antioxidants.

2. Sardines, 3 ounces, 2-3 times a week

   Sardines contain omega-3 fatty acids that help lower triglycerides, a type of fat in your body, and lower the risk for heart disease. Not crazy about sardines? Opt for other fatty fish such as salmon, herring or mackerel.

3. Legumes, ½ cup daily

   Beans are low-fat and high in folic acid and potassium. They are an excellent source of high-soluble fiber that binds to bad cholesterol, so it leaves your body. Legumes are very filling, but they can be difficult to digest. If you have trouble digesting legumes, try eating small quantities and gradually increase your serving size over time.

4. Nuts, ½ cup daily

   Nuts can be high in calories but when you choose wisely, the heart health benefits are numerous. Nuts contain omega-3 and omega-6 fatty acids that help lower cholesterol. Certain nuts, such as almonds, are high in vitamin E, an excellent source of antioxidants.

5. Quinoa (pronounced keen’-wah), several times weekly

   Quinoa is considered a “complete protein” because it contains all nine essential amino acids the body needs. It’s packed with antioxidants, is gluten free, and is an excellent source of fiber, iron, calcium, potassium, zinc, vitamin E and several other nutrients.