The foods listed here are all top-performers in protecting your heart and blood vessels.
1. Salmon
Nutrients: Omega-3 fatty acids.
Recipe Idea: Grill salmon with a yummy rub or marinade. Save a chunk to chop for pasta or salad later on.r.
2. Flaxseed (ground)
Nutrients: Omega-3 fatty acids, fiber, phytoestrogens.
Recipe Idea: Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.
3. Oatmeal
Nutrients: Omega-3 fatty acids, magnesium, potassium, folate, niacin, calcium, soluble fiber.
Recipe Idea: Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.
4. Black or Kidney Beans
Nutrients: B-complex vitamins, niacin, folate, magnesium, omega-3 fatty acids, calcium, soluble fiber.
Recipe Idea: Give soups or salads a nutrient boost -- stir in some beans.
5. Almonds
Nutrients: Plant omega-3 fatty acids, vitamin E, magnesium, fiber, heart-favorable mono- and polyunsaturated fats, phytosterols.
Recipe Idea: Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.
6. Walnuts
Nutrients: Plant omega-3 fatty acids, vitamin E, magnesium, folate, fiber, heart-favorable mono- and polyunsaturated fats, phytosterols.
Recipe Idea: Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes.
7. Red Wine
Nutrients: Catechins and resveratrol (flavonoids).
Recipe Idea: Toast your good health! A glass of red wine could improve "good" HDL cholesterol.
8. Tuna
Nutrients: Omega-3 fatty acid, folate, niacin.
Recipe Idea: Here's lunch: Salad greens, fresh fruit, canned tuna. Keep "Salad Spritzer" - a light dressing -- in your office fridge.
9. Tofu
Nutrients: Niacin, folate, calcium, magnesium, potassium.
Recipe Idea: Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill or stir-fry.
10. Brown Rice
Nutrients: B-complex vitamins, fiber, niacin, magnesium.
Recipe Idea: Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).
11. Soy Milk
Nutrients: Isoflavones (a flavonoid), B-complex vitamins, niacin, folate, calcium, magnesium, potassium, phytoestrogens.
Recipe Idea: Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.
12. Blueberries
Nutrients: Beta-carotene and lutein (carotenoids), anthocyanin (a flavonoid), ellagic acid (a polyphenol), vitamin C, folate, calcium, magnesium, potassium, fiber.
Recipe Idea: Cranberries, strawberries, raspberries are nutrient-rich too -- for trail mixes, muffins, and salads!
13. Carrots
Nutrients: Alpha-carotene (a carotenoid), fiber.
Recipe Idea: Baby carrots are sweet for lunch. Sneak chopped or shredded carrots into spaghetti sauce or muffin batter.
14. Spinach
Nutrients: Beta-carotene (a carotenoid), Vitamins C and E, potassium, folate, calcium, fiber.
Recipe Idea: Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.
15. Broccoli
Nutrients: Beta-carotene (a carotenoid), Vitamins C and E, potassium, folate, calcium, fiber.
Recipe Idea: Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).
16. Sweet Potato
Nutrients: Beta-carotene (a carotenoid), Vitamins C and E, potassium, folate, calcium, fiber.
Recipe Idea: Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.
17. Red Bell Peppers
Nutrients: Beta-carotene and lutein (carotenoids), B-complex vitamins, folate, potassium, fiber.
Recipe Idea: Rub with olive oil and grill or oven-roast until tender. Delicious in wraps, salads, and sandwiches.
18. Asparagus
Nutrients: Beta-carotene and lutein (carotenoids), B-complex vitamins, folate, fiber.
Recipe Idea: Grill or steam slightly then dress with olive oil and lemon. It's a pretty side dish.
19. Oranges
Nutrients: Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids), vitamin C, potassium, folate, fiber.
Recipe Idea: Got orange juice? Check out the new nutrient-packed blends.
20. Tomatoes
Nutrients: Beta- and alpha-carotene, lycopene, lutein (carotenoids), vitamin C, potassium, folate, fiber.
Recipe Idea: For a flavor twist try oil-packed tomatoes in sandwiches, salads, pastas, and pizzas.
21. Acorn Squash
Nutrients: Beta-carotene and lutein (carotenoids), B-complex and C vitamins, folate, calcium, magnesium, potassium, fiber.
Recipe Idea: Baked squash is comfort food on a chilly day. Serve with sauted spinach, pine nuts, and raisins.
22. Cantaloupe
Nutrients: Alpha- and beta-carotene and lutein (carotenoids), B-complex and C vitamins, folate, potassium, fiber.
Recipe Idea: A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!
23. Papaya
Nutrients: Beta-carotene, beta-cryptoxanthin, lutein (carotenoids), Vitamins C and E, folate, calcium, magnesium, potassium.
Recipe Idea: Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt, and black pepper.
24. Dark Chocolate
Nutrients: Resveratrol and cocoa phenols (flavonoids).
Recipe Idea: A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.
25. Tea
Nutrients: Catechins and flavonols (flavonoids).
Recipe Idea: Make sun tea. Combine a clear glass jar, several tea bags, and hours of sunshine.
information from http://www.webmd.com/
