Best foods for your heart

Avocado

Oatmeal
Start your day with a steaming bowl of oats, which are full of
omega-3 fatty acids, folate, and potassium. This fibre-rich
superfood can lower levels of LDL (or bad) cholesterol and help
keep arteries clear.
Opt for coarse or steel-cut oats over instant varieties—which
contain more fiber—and top your bowl off with a banana for
another four grammes of fibre.
Salmon
Super-rich in omega-3 fatty acids, salmon can effectively reduce
blood pressure and keep clotting at bay. Aim for two servings
per week, which may reduce your risk of dying of a heart attack
by up to one-third.
“Salmon contains the carotenoid astaxanthin, which is a very
powerful antioxidant,” says cardiologist Stephen T. Sinatra, MD,
the author of Lower Your Blood Pressure In Eight Weeks. But be
sure to choose wild salmon over farm-raised fish, which can be
packed with insecticides, pesticides, and heavy metals.
Not a fan of salmon? Other oily fish like mackerel, tuna, herring,
and sardines will give your heart the same boost.
Avocado
Add a bit of avocado to a sandwich or spinach salad to up the
amount of heart-healthy fats in your diet. Packed with
monounsaturated fat, avocados can help lower LDL levels while
raising the amount of HDL cholesterol in your body.
“Avocados are awesome,” says Dr. Sinatra. “They allow for the
absorption of other carotenoids—especially beta-carotene and
lycopene—which are essential for heart health.”
Nuts
Walnuts are full of omega-3 fatty acids and, along with almonds
and macadamia nuts, are loaded with mono- and
polyunsaturated fat. Plus, nuts increase fiber in the diet, says
Dr. Sinatra. “And like olive oil, they are a great source of healthy
fat.”
Berries
Blueberries, raspberries, strawberries—whatever berry you like
best—are full of anti-inflammatories, which reduce your risk of
heart disease and cancer.
“Blackberries and blueberries are especially great,” says
Sinatra. “But all berries are great for your vascular health.”
—health.com