Heart Health: 13 Foods With Cardiovascular Benefits

President Barack Obama has officially proclaimed February to be American Heart Month, just as every president has done before him, dating back to a 1963 resolution passed by Congress to draw attention to the leading cause of death among U.S. adults.

Heart disease accounts for 2,200 deaths in the U.S. every day, or one in every three, according to the CDC. Luckily, simple diet and lifestyle changes can greatly reduce your risk. Maintaining a healthy weight, quitting smoking and keeping stress levels under control are all great places to start. Another powerful way to take control of your ticker is to watch what you eat.

By now you probably know that olive oil, lean meats and omega-3-rich fish -- all components of the Mediterranean Diet -- are popular heart-healthy fare, but we've rounded up some other options to add to your diet this February.

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• Salmon

  The American Heart Association recommends <a href="http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.TymfZePLzwc" target="_hplink">eating fish twice a week</a> -- especially fatty fish like salmon, which is rich in omega-3 fatty acids. Omega-3s can reduce the risk of arrthymias, slow plaque build up in the arteries, lower cholesterol and slightly lower blood pressure. <em>Flickr photo by <a href="http://www.flickr.com/photos/wallslide/3109583081/" target="_hplink">Jeremy Hall</a></em>

• Olive Oil

  Switching from butter to olive oil (or even <a href="http://www.rd.com/health/the-great-olive-oil-misconception-dr-ornish-responds/" target="_hplink">olive oil to canola oil</a>) can <a href="http://www.huffingtonpost.com/eatingwell/healthy-foods_b_1199933.html" target="_hplink">lower cholesterol levels</a>. The "healthy" monounsaturated fats found in olive oil are still fats however, so use in moderation. <em>Flickr photo by <a href="http://www.flickr.com/photos/trixer/3799291822/" target="_hplink">Thomas Ricker</a></em>

• Nuts

  A large 2011 study found that <a href="http://www.ncbi.nlm.nih.gov/pubmed/22207512" target="_hplink">swapping nuts for red meat</a> as a leaner source of protein resulted in a 17 percent lower risk of stroke. The unsaturated fat in nuts can help reduce cholesterol in comparison to eating red meat, but nuts are still high in fat and calories, so be aware of portion sizes. <em>Flickr photo by <a href="http://www.flickr.com/photos/s58y/4415406430/" target="_hplink">s58y</a></em>

• Berries

  Berries are rich in a type of antioxidant called polyphenols, which can lower blood pressure and <a href="http://www.ajcn.org/content/87/2/323.abstract" target="_hplink">boost "good" HDL cholesterol</a>. A 2011 study focussed on blueberries found that they contain a compound called anthocyanins (also found in other dark fruits like raspberries) that can <a href="http://www.uea.ac.uk/mac/comm/media/press/2011/January/berries" target="_hplink">protect against high blood pressure</a>. <em>Flickr photo by <a href="http://www.flickr.com/photos/kimberlykv/4810740536/" target="_hplink">Kimberly Vardeman</a> </em>

• Oatmeal

  The <a href="http://www.sciencedaily.com/releases/2012/01/120111103854.htm" target="_hplink">soluble fiber</a> in oatmeal (as well in other whole-grain foods, fruits and vegetables) <a href="http://www.mayoclinic.com/health/cholesterol/CL00002" target="_hplink">reduces the absorption of "bad" LDL cholesterol</a> into the bloodstream, <a href="http://www.health.com/health/gallery/0,,20307113,00.html" target="_hplink">helping to keep arteries clear</a>. <em>Flickr photo by <a href="http://www.flickr.com/photos/nate/359386784/" target="_hplink">Nate Steiner</a></em>

• Soy

  While the <a href="http://www.webmd.com/cholesterol-management/features/low-cholesterol-soy-protein" target="_hplink">cholesterol-lowering claims</a> of soy protein <a href="http://www.webmd.com/heart/news/20060123/soys-heart-benefits-questioned" target="_hplink">have been debated</a>, there's no question that it's a low-fat source of protein when compared to fattier options, like red meat. <em>Flickr photo by <a href="http://www.flickr.com/photos/ev0luti0nary/6746428573/" target="_hplink">Adriane Dizon</a></em>

• Dark Chocolate

  Thanks to compounds called <a href="http://www.huffingtonpost.com/2011/10/11/chocolate-stroke-prevention_n_1004426.html" target="_hplink">flavonoids that operate like antioxidants</a>, satisfying that sweet tooth can actually lower bad cholesterol, reduce blood pressure and prevent blood clots. <em>Flickr photo by <a href="http://www.flickr.com/photos/chocolatereviews/4724615475/" target="_hplink">Lee McCoy</a> </em>

• Popcorn

  When air-popped (read, not drenched in butter and smothered in salt), popcorn is actually a surprisingly <a href="http://abcnews.go.com/Health/WellnessNews/story?id=8356993#.TymrBuPLzwc" target="_hplink">good source of heart-healthy antioxidants and fiber</a>, according to a 2009 study, because it's technically a whole grain. <em>Flickr photo by <a href="http://www.flickr.com/photos/superiphi/2521340333/" target="_hplink">Joelle Nebbe-Mornod</a></em>

• Tomatoes

  Tomatoes are the <a href="http://www.sciencedaily.com/releases/2011/03/110301091338.htm" target="_hplink">biggest source of lycopene</a> (a powerful antioxidant) in the American diet, according to a 2011 review of literature on the topic. While more research is needed still, preliminary experiments suggest that lycopene could play a role in <a href="http://www.ncbi.nlm.nih.gov/pubmed/21291369" target="_hplink">preventing cardiovascular problems</a> due to its <a href="http://www.ncbi.nlm.nih.gov/pubmed/22076972" target="_hplink">anti-inflammatory properties</a>. <em>Flickr photo by <a href="http://www.flickr.com/photos/33909700@N02/3158937163/" target="_hplink">Dave Stokes</a></em>

• Seaweed

  Just like their leafy, green, land-grown counterparts, seaweeds pack some impressive benefits for the heart, including <a href="http://www.sciencedaily.com/releases/2011/09/110913184059.htm" target="_hplink">antioxidants and even some good fats</a>. <em>Flickr photo by <a href="http://www.flickr.com/photos/khawkins04/5473790679/" target="_hplink">Ken Hawkins</a></em>

• Potatoes

  Sweet potatoes are packed with disease-fighting antioxidants, and both sweets and regular <a href="http://shine.yahoo.com/healthy-living/5-foods-that-are-surprisingly-good-for-your-heart-2450980.html" target="_hplink">spuds contain fiber and potassium</a>, <a href="http://www.webmd.com/heart-disease/potassium-and-your-heart" target="_hplink">key in keeping your heart functioning</a> its best. <em>Flickr photo by <a href="http://www.flickr.com/photos/22280677@N07/2201327206/" target="_hplink">Svadilfari</a></em>

• Coffee

  A 2011 study suggests that coffee is one of the <a href="http://www.sciencedaily.com/releases/2011/05/110504095630.htm" target="_hplink">biggest sources of antioxidants</a> in the average person's diet, and that caffeine is actually behind the heart-healthy effects of that morning (or afternoon) pick-me-up. Although more research is still needed to more clearly understand the process of how caffeine counteracts free radicals in the body, it seems to help fight heart disease, Alzheimer's and more. <em>Flickr photo by <a href="http://www.flickr.com/photos/dyobmit/18588671/" target="_hplink">Timothy Boyd</a></em>

• Alcohol

  A 2011 review published in the "British Medical Journal" found a 14 to 25 percent <a href="http://www.bmj.com/content/342/bmj.d671" target="_hplink">drop in heart disease</a> in moderate alcohol drinkers compared to teetotalers. For years, research has flip-flopped on the healthy or not debate over alcohol. While once-heralded <a href="http://www.huffingtonpost.com/2011/10/19/red-wine-health_n_1018934.html" target="_hplink">resveratrol might not be worth all the hype</a>, a recent Spanish study suggests it's <a href="http://www.ajcn.org/content/95/2/326.abstract" target="_hplink">alcohol itself that has cardiovascular benefits</a>, not just the compounds in red wine. <em>Flickr photo by <a href="http://www.flickr.com/photos/dinnerseries/5958666230/" target="_hplink">Dinner Series</a></em>

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Comments

[Harh]

11:51 AM on 02/05/2013

It is so irresponsible to promote food that detrimental to your health;

What is Canola Oil ? there is not a plant with that name. Canola stands for Canada Oil, this oil is extracted from a plant called Rape Seed, the oil from this plant was used as motor oil now is a GMO thanks to Monsanto is less toxic, eating this oil is no different than eating motor oil.

Soy Beans; these beans just to be great nutrition until Monsanto made it a GMO, now is one of the leading causeS of OBESITY.

[Marie Tillman]

09:24 AM on 02/15/2012

What about the BUD BE GONE in the potatoes? It is the chemical that prevents potatoes from growing roots.Study after study shows you cant rinse it off and that is does causes cancerous tumors.Try Alexia Natural Cut Organic Frys...they are good for you if you bake them in a convection oven or use coconut oil to cook them... and no Bud Nip!
watch: http://youtu.be/exBEFCiWyW0

[Miss Michelle]

06:59 PM on 02/11/2012

You are so right about keeping the stress under control. Another problem is all the free radicals in the human body. Antioxidant help to keep the free radicals under control the problem is extreme amounts of fruits, such as 300 servings of strawberries, blueberries or oranges and 15 servings of dark chocolate, would have to be eaten daily in order to get it under control. There is a new product out that eliminates the oxidative stress from 40%-70%. Very amazing results you can get with it in as little as 2 weeks. There's more info here at this site. I hope this will help many people. Heart problems are getting out of control.
http://www.healthisthekey.com

[rav1267]

10:48 PM on 02/09/2012

Everthing in the list except oatmeal and seaweed for me

[GuiltyUndertaker]

11:47 AM on 02/10/2012

Have you ever tried seaweed? With ginger and sesame seeds it's delicious.

[Terri Skau]

12:32 PM on 02/10/2012

Love ginger. Can never have enough sesame seeds in the house along with an a ray of other nuts and seeds. Wilted seaweed with some a little bit of ginger, and sesame seeds with some nice raw salmon pieces. yummy...;-)

[C Sparkman]

09:33 PM on 02/09/2012

So who caught the PBS doc. on Racoons? I was fascinated and inspired by the segment on rice-fed racoons.

[dansummersell]

09:17 AM on 02/07/2012

they use seaweed in ice cream

[GuiltyUndertaker]

12:22 PM on 02/09/2012

and in a lot of other foods, too...it's a thickening agent.

[Terri Skau]

02:07 PM on 02/09/2012

Wilted seaweed with an a ray of veggies is the bomb.

[MSanford]

11:17 PM on 02/11/2013

And in fracking fluid :P

[Fay Butler]

09:14 AM on 02/07/2012

Strange how, once "someone's" husband is elected president, all of a asudden she becomes an expert in diet and exercise. LOL Didn't help her behind, did it?

[GuiltyUndertaker]

11:49 AM on 02/10/2012

Michelle Obama has a great looking moneymaker.

All first ladies take up a cause...or do you only rag on the wives of Democrats?

[Fay Butler]

01:56 PM on 02/10/2012

Most of the first ladies in the past - including Lady Bird - toook up causes in which they had long - time interests.

[seaznd4goodns]

01:20 PM on 04/04/2012

What's strange is how "someones' " unchecked hatred mixed with jealousy; has caused "them" to become boldly cynnical, not to mention, disrespectful towards our First Lady. The appropriate response s/b applauding Mrs. Obama for shedding light on such a relevant and alarming issue in America. Her work has potential to reverse the unhealthy lifestyles of Americas' children. What's so bad about that. Check your motives.

[thorazik]

09:00 AM on 02/07/2012

Unfortunately half of those things are drenched in pesticides and/or are GMO crops in the US, so you'll have a healthy heart, but other systemic diseases instead. Yay.

[Jill Broder]

08:12 AM on 02/07/2012

common knowledge..these are all old pieces of info..tell us something new

[shelbgt500]

08:09 AM on 02/07/2012

My heart doctor told me to avoid Chocolate as it has Caffiene in it. I am also not allowed to drink any caffinated drinks. Aso there is no mention of Vinegar which is also a staple of the Mediterranian Diet. Vinegar is antiseptic and helps remove plaque and cholesterol from the arteries. I eat a fresh Spinich Salad every day with Tomatoes green poepper Fresh Garlic, A little hot pepper ,Olive oil and,red wine vinegar. Most times I add Vegetarian Beans or Tuna. This has kept my cholesterol Numbers in check, as well as given me my strength back. Poppye was right! spinich as well as asparagus and most of the green vegetables contain Polystyrols which are known cholesterol reducers and artery cleansers.

[jenjen123]

07:50 AM on 02/07/2012

good choices but tomatoes I do not eat in the winter because they are pale anemic looking in all the grocery stores. In the summer when I can plant a bush or two,beg off my farmer friends then I eat them all the time. Seaweed is an aquired taste but I love shusi so at least once a month I do eat seaweed, Sadly I do not drink so the red wine is out. All the other stuff sounds lovely. I can tell you this is not easy to adhere too,I have really reworked my diet for the past year or so and thankfully did shed those horrible extra pounds and since I am the age of heart attacks I am always grateful for these articles. Yes some of these foods can be a bit expensive but giving up potato chips and dip more than made up for this problem.

[newyorkchick]

07:43 AM on 02/07/2012

This list should include FitFlax which is a roasted flax and chia blend that is low cal/low carb and totally delicious. It does not need to need to be ground as it is roasted and it is loaded with Omega 3's fiber and antioxidants. It also helps with weight loss. http://www.newyorkchick365.blogspot.com

[tccat4]

07:40 AM on 02/07/2012

Here it is.. the truth....... If we listen to the Mediaism, we can be glowing green...

2011 SC Fish Consumption Advisories Booklet
www.scdhec.gov/administration/library/ml-004042.pdf
because they contain harmful levels of some chemicals. This ... These at-risk groups should follow the advice listed below. ... Do NOT eat any fish from waterbodies with an advisory .... person stops eating fish that contain high levels of mercury. ... PCBs were often used as fluids for electrical transformers and products ...

[Mr Me]

07:29 AM on 02/07/2012

I can't afford those foods anymore thanks to Bill Clinton.

[kutepi4791]

07:56 AM on 02/07/2012

Neither can I. I never thought at this age I would not have enough food to eat. But it is happening and I'm sure I'm not the only one. The gap is getting bigger between the poor and the rich. What can the poor do? I get food boxes that are loaded with junk, they give you some old vegetables and poisoned canned food that I do not eat. I would not eat farmed fish no matter what like the gentleman states above, that is like eating cancer.

[Jill Broder]

08:14 AM on 02/07/2012

You can't afford a sweet potato or tomato but you probably eat fast food a few times a week.. Clinton is not the one that tripled the gs prices and sent our country to war costing gazillions of our dollars

[kutepi4791]

09:10 AM on 02/12/2012

Don't tell me what I eat. I do not eat fast food either.

[lynniebaker]

07:14 AM on 02/07/2012

Thank God I love all of it!

[GuiltyUndertaker]

11:54 AM on 02/10/2012

I love almost all foods. There is very little I won't eat.

[lynniebaker]

06:16 PM on 02/10/2012

Me too. But I have to watch myself so I don't pay an unexpected visit to you :)