The Best and Worst Foods for Heart Health

Whether you're planning on cooking at home or dining out this weekend, take time to include "heart smart" ingredients in your meal!

Try these: 

• Tree nuts. Nuts are a great source of protein. They also help lower bad cholesterol and boost good cholesterol. Additionally, they contain arginine, an amino acid that makes nitric oxide, which relaxes blood vessels and supports blood flow. 
• Beans. Beans are rich in cholesterol- and blood pressure-reducing fiber. Studies have also shown that people who eat beans regularly are 22 percent less likely to develop heart disease. 
• Chocolate. Yep, you read that correctly. Dark chocolate contains flavonoids (which promote healthy blood circulation and supple arteries) and polyphenols (which reduce inflammation and the risk of atherosclerosis). Be sure to select chocolate that is at least 70 percent cacao to receive these benefits. 

Avoid these: 

• Added sugars. Sugar increases blood pressure and triglyceride levels and leads to weight gain. 
• Saturated fat. Foods high in saturated fat can increase blood cholesterol levels, leading to atherosclerosis. The American Heart Association recommends that saturated fat account for no more than 7 percent of your total daily caloric intake. 
• Salt. Sodium holds fluid in the body, placing added burden on the heart and contributing to hypertension. 

To learn more, click here.