The 5 Healthiest Foods for Heart Health

3. Avocados

It’s true — avocados are high in fat and calories. But don’t let that fool you. Most of the fat in avocados is monounsaturated fat—or “good fat”. Katherine Zeratsky, a registered dietitian and nutrition editor with the Mayo Clinic, explains that these fats can actually protect your heart by lowering your harmful low-density lipoprotein, or LDL cholesterol. They also maintain the good cholesterol level in your blood, known as high-density lipoprotein or HDL cholesterol. Adding a few avocado slices to your salad is a boost to your heart health. The consumption of avocados also has an anti-inflammatory effect, so atherosclerosis can be prevented. They’re also high in antioxidants and potassium. So try to use mashed avocado as a spread instead of butter, add slices to a salad or blend it with some tomatoes. However, keep your portions modest, as avocados are high in calories.

2. Citrus Fruits

Having half a grapefruit for breakfast every morning or snacking on an orange while trying to keep your eyes open during your boss’ presentation does wonders for your heart. Citrus fruits are a hidden source of soluble fibre, but that’s not their only perk. You’ll get lots of vitamin C, a nutrient that combats heart-damaging free radicals. Plus, you’ll add potassium to your diet to balance out your sodium levels, so you can say bye-bye to high blood pressure. Oranges and grapefruits also contain high amounts of flavonoids, which have been shown to lower the risk of ischemic stroke. Citrus fruits, especially red grapefruit, help to lower bad LDL cholesterol and triglyceride levels. However, if you’re taking cholesterol-lowering statins, the consumptions of grapefruit will interfere with the medication.

1. Oatmeal

Oatmeal is notorious for its high soluble fibre content. This is the type of fibre that soaks up some of the excess cholesterol in your body and brings your cholesterol level back into a safe zone—which is essential for a healthy heart. Active 2: Lauren Graf, a registered dietician, and co-director of the Cardiac Wellness Program at Montefiore Medical Center in New York City explains how the fibre content acts as a sponge in the digestive tract and eliminates cholesterol from the body, preventing it from being absorbed into the bloodstream.

If your mother force-fed you oatmeal as a child, you may despise it as an adult. However, it doesn’t have to be bland. You only need one and a half cups of cooked oatmeal or a cup of cooked barley for the cholesterol benefits. Spruce it up with ground nutmeg, cinnamon, crushed walnuts and a handful of fresh berries. You’ll be sneaking in even more soluble fibre, making your heart especially happy. However, avoid eating instant oatmeal as it often contains sugar. Opt for quick-cooking oats or even old-fashioned oats.

We’ve got some more articles that will keep you on a healthy streak. Try incorporating these healthy snacks into your day, healthy or try these healthy dessert options.