Top 5 Foods for a Healthy Heart

By Shana Hopkins, MS, CN, WAC Nutritionist

In the past decade there has been a lot of research into what foods are heart healthy. To get the latest scoop on what dieticians and nutritionists thought, Quaker Oats Company sponsored a survey that asked these nutrition experts to list the 10 foods they consider best for improving heart health. They were able to pick from a group of 26 foods, all which had been shown to have heart benefits—and the top winners were:

Fish

This was the number one food picked for heart health. Fish, especially deep-water fish like salmon, contains essential fats called omega-3 fats. These fats are good for you as they help reduce triglyceride levels in the blood stream and prevent unnecessary clotting which can lead to strokes. Elevated triglyceride levels are an independent risk factor for heart disease. It is suggested that you eat at least one serving, though preferably two servings, per week.

Dry beans, peas & lentils

Beans are great for you because they contain a high amount of soluble fiber. Soluble fiber has been shown to bind to bile salts in the intestinal tract. Bile salts are made of cholesterol, and if they are not excreted with the soluble fiber, then the cholesterol is recirculated into the bloodstream, leading to higher blood cholesterol levels.

Oatmeal

Quaker found the answer they wanted to hear. Oatmeal also contains soluble fiber, the same fiber found in beans.

Soy

Soy protein has been shown to reduce "bad" LDL cholesterol. However, studies show that the minimum dose per day is 25g which can equal 6 ounces of firm tofu (a lot of tofu), or about two scoops of soy protein powder.

Olive Oil

This fat is primarily made up of monounsaturated fats. Monounsaturated fats have been shown to reduce "bad" LDL cholesterol while increasing "good" HDL cholesterol. Most nutritionists suggest using olive oil as your primary cooking oil so you are sure to get a healthy dose of these good fats.

– Sources: "Fab Five foods contribute to a healthy heart" by Sylvia Rector of Knight-Ridder Newspapers, printed in The Seattle Times.