5 Foods That Help Prevent Heart Disease

By: Jennifer Loucks

Break Studios Contributing Writer

Eating a diet that is low in fat and high in fruits and vegetables, including these five foods that help prevent heart disease is a starting point for a long, healthy life. Choose foods that are high in omega-3 fatty acids, phytonutrients and antioxidants as these are considered “super foods” when it comes to heart health. A healthy heart makes for a happy body.

Oatmeal. Make yourself a hot bowl of oatmeal in the morning as it is a whole-grain, fiber rich food that lowers cholesterol to help prevent heart disease. It is also a good source of omega-3 fatty acids, potassium and folate. Oatmeal is not just a breakfast food, it can be substituted for one-third of the flour while baking, used instead of breadcrumbs for meatloaf and as a breading for pork chops or poultry. Opt for steel-cut oats as it is higher in fiber.
Salmon. Choose salmon when eating fish as it contains high amounts of omega-3 fatty acids and antioxidants which help prevent heart disease. According to the American Heart Association, eating salmon may lower the risk of a heart attack and dying from coronary heart disease.
Blueberries. All berries are a fruit option that is good for your health, but blueberries contain phytonutrients that are shown to help prevent heart disease. According to Pennington Biomedical Research Center, studies show that blueberries are an antioxidant and anticancer food that may also increase HDL cholesterol in the body.
Spinach. The green vegetable spinach will help prevent heart disease by providing phytonutrients, folate, potassium and fiber. Eating raw spinach provides the highest level of fiber and nutrients, however you can lightly steam or wilt spinach if that will make it more palatable. Use frozen spinach if fresh is not available.
Soy. Adding soy protein to the diet will help prevent heart disease as it is high in low-fat protein. According to the American Heart Association, a diet that includes soy protein has been found to lower triglycerides in blood cholesterol. Soy can be added to the diet by drink soy milk or using it in cooking, eating a soy protein bar, or using tofu instead of meat in dishes.