The best heart-healthy foods: Simple swaps for a stronger heart

Eating well is just one part of the puzzle when it comes to reducing your risk of heart disease.

As the leading cause of death in the United States, heart disease touches millions of lives every day. And while genetics and age play a role in risk, the foods you eat also can make a difference. Healthy eating can lower the risk of factors tied to heart disease, including high blood pressure, high cholesterol, high blood sugar and obesity.

Fortunately, eating well can be as simple as swapping in similar but healthier foods. Let's look at ways to reduce your risk by adding heart-healthy foods to your diet.

Shop the rainbow

Fruits and vegetables are full of essential nutrients for heart health, including antioxidants that help fight inflammation and may also prevent blood clots, both of which play a role in heart disease. Antioxidants come in different types, which are typically associated with different colors. This makes it easy to ensure you're getting the full spectrum of benefits. Simply fill your plate with the colors of the rainbow. Having a variety of fresh or frozen fruits and vegetables on hand will make it easy to get at least five servings a day.

• Green: Packed with vitamin K, magnesium, potassium and folates (not to mention antioxidants and fiber), leafy greens are some of the best choices for heart health. Studies show that eating leafy greens daily can help lower blood pressure and increase blood flow, which can reduce the risk of heart disease. Good choices include broccoli, spinach, collard greens, kale, Swiss chard, Brussels sprouts, arugula and all the different types of lettuce. Generally, the darker the color, the more good stuff on board. But different greens have different benefits, so mix it up.
• Red and orange: Red tomatoes, pink grapefruit, orange mangos, yellow papayas, red cabbage and watermelon are all high in lycopene and other flavonoids that can help fight heart disease. Studies show that eating foods high in lycopene may help lower cholesterol and blood pressure. Cooked tomatoes offer the most lycopene per serving, but other choices all contribute.
• Blue: Blueberries and eggplant (as well as some other fruits like raspberries and apples) contain anthocyanins and other antioxidants that may reduce the risk of heart disease.

Choose healthy grains

Whole grains are high on the list of heart-healthy foods. They contain fiber, which helps lower blood sugar and cholesterol, and keeps us full, plus a whole raft of other nutrients. When shopping for bread, look for products that contain 100% whole grains. For breakfast, skip the ready-made cereals (which usually have lots of sugar) and make your own hot cereal with whole oats and other grains. To make mornings easy, make a big batch and store it in the fridge. Aim for one to two servings of whole grains per day. Brown rice, quinoa and barley are all healthy choices too.

Go lean on protein

Protein is an important part of a healthy diet; your body uses protein for healthy growth and to repair cells. But many popular protein sources come with saturated fats, which can raise cholesterol levels and the risk of heart disease. Saturated fats come from animal-based foods, including meat and full-fat dairy products. Some tropical oils — such as coconut and palm oils — are also high in saturated fat. The American Heart Association recommends no more than six percent of calories a day from saturated fat — or about 13 grams.

The key is choosing leaner proteins (meaning fewer saturated fats). Meats like chicken, turkey and fish are generally better choices in this regard than beef. Beans, tofu and nuts are other protein sources that do not contain saturated fats. And, they're packed with other heart-healthy vitamins, minerals and phytochemicals. Eggs often get a bad rap because they contain cholesterol, but they are high in protein, low in calories and offer healthy antioxidants, fatty acids, vitamins and minerals. The American Heart Association says one to two eggs a day can be part of a heart-healthy diet.

Check labels for sodium and sugar

Sometimes foods that sound healthy contain high amounts of sodium and sugar, turning a good thing into a not-so-good one. Salt raises blood pressure and sugar adds calories that can put extra strain on the body. Most sodium in our diet occurs naturally in food, so check labels carefully when buying prepared foods, such as frozen entrees and other convenience foods. Look for options that have less than 140 mg of sodium per serving and no or minimal amounts of added sugar.

Smart dairy swaps

Dairy foods are a good source of protein and supply calcium, potassium, magnesium and other heart-healthy nutrients. However, many dairy foods — including full-fat cheese and milk — are high in saturated fats that play a major role in raising the risk of heart disease.

To get the best parts of dairy foods without so much saturated fat, try these smart dairy swaps:

• Replace whole-milk mozzarella, ricotta, milk or yogurt with part-skim or low-fat versions.
• Add fruit to plain yogurt rather than choosing flavored versions that may have excessive sugar.
• Use cottage cheese or Greek yogurt rather than sour cream on baked potatoes.
• Choose sorbet or low-fat frozen yogurt instead of ice cream.
• Replace dairy with soy, almond or pea protein milks.

Eat well, live well

Eating well is just one part of the puzzle when it comes to reducing your risk of heart disease. Other factors, such as exercising regularly, cutting out smoking and other lifestyle choices, also play a part. But choosing heart-friendly foods is one simple way you can make a difference today. It's a great first step toward making healthier choices for a better you. To learn more about how to lower your risk of heart disease, talk to your doctor.