Foods That Do a Heart Good

We're tempted by high-calorie foods, but they should always be an occasional treat, not everyday fare. Eating too many foods high in fat and sodium can increase the risk of developing cardiovascular diseases.

According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for women and men in the United States.

The American Heart Association says a heart-healthy diet is rich in vegetables and fruits, with whole grains, high-fiber foods, lean meats and poultry, fish at least twice a week, and fat-free or 1 percent fat dairy products.

"Most of us want to keep our hearts healthy," registered dietitian Fran Williams said. "But the question remains, how do we do that?"

Williams, an outpatient dietitian at Central Baptist Hospital, said that with all the information out there, it can be difficult to be sure we are doing the right thing for our hearts. She gives us a guide by listing her top 10 heart-healthy super foods, and why they should play a major role in our diets.

Fish, especially those high in omega-3 fatty acids. Those include salmon, tuna and sardines. "Your heart loves omega-3s. These healthy fats reduce incidents of cardiovascular disease, help lower blood pressure, triglycerides and LDL (bad) cholesterol, and increase HDL (good) cholesterol."

Beans -- black, white, red, kidney -- are loaded with soluble fiber, which lowers LDL cholesterol. Aim for 5 to 10 grams of soluble fiber a day (you need 25 to 30 grams of total fiber a day). 

Soybeans. "I especially like edamames, young, immature soybeans, steamed in their pods," Williams said. 

Oats are another great source for soluble fiber. 

Skim milk and yogurt are low in fat and high in calcium. "We all know that we need calcium for our bones, but did you know that calcium helps with keeping our hearts beating regularly?" she said. 

Berries -- blackberries, blueberries, strawberries, lingonberries, raspberries -- are loaded with phytonutrients, antioxidants and fiber. "And, let's throw in a pomegranate, too," Williams said. "Think color." 

Walnuts are high in omega-3 fatty acids. "They also are high in calories, so stop at a small handful," she said. 

Flaxseed is high in omega-3 fatty acids and soluble fiber. It is best to grind your flaxseed and keep it in the refrigerator or freezer. 

Brussels sprouts are high in soluble fiber. 

Olive oil is high in monounsaturated fat, but it's still fat, so go easy.

Diet and Lifestyle Changes

Making diet and lifestyle changes will have long-term benefits on your health and your heart. These recommendations are from the American Heart Association.

Regular physical activity can help maintain your weight, keep off weight that you lose, and help you reach physical and cardiovascular fitness. It's also important to eat a variety of nutritious foods from all the food groups. To get the nutrients you need, choose vegetables, fruits, whole-grain products, and fat-free or low-fat dairy products most often.

As you make daily food choices, base your eating pattern on these recommendations:

Choose lean meats and poultry without skin, and prepare them without added saturated and trans fats.

Select fat-free, 1 percent fat and low-fat dairy products. 

Cut back on foods with partially hydrogenated vegetable oils to reduce trans fat in your diet. 

Cut back on foods high in dietary cholesterol. Aim to eat less than 300 milligrams of cholesterol each day. 

Cut back on beverages and foods with added sugars. 

Choose and prepare foods with little or no salt. Aim to eat less than 2,300 milligrams of sodium a day. 

If you drink alcohol, drink in moderation. That means one drink a day if you're a woman and two if you're a man. 

Follow the American Heart Association recommendations when you eat out, and keep an eye on your portion sizes. 

Don't smoke tobacco -- and stay away from tobacco smoke.