6 Heart-Healthy Foods That Can Help You Lose Weight

Tuesday, 2/14/2012 at 2:55:48 PM

By Yasmin Rammohan

I recently started reading the book, Mayo Clinic Healthy Heart for Life!  What stuck out to me was a list of recommended foods that are both  nutritious and can help maintain heart health. I plan on incorporating these  items into my diet throughout my weight-loss journey and beyond:  

Fish: Think salmon, tuna, or herring. Baked or broiled is the way to go.  Fish is a good source of omega-3 fatty acids, which helps to lower blood  pressure, cholesterol, and triglyceride levels.

Olive oil: Try it on bread or use it as cooking oil. Olive oil, along with  peanut, canola, and flaxseed oil, is a good alternative to butter because  it’s high in monounsaturated fats which help fight inflammation.

Dark chocolate: Cocoa is rich in antioxidant flavonoids and may help reduce your chances of developing heart disease. Avoid milk chocolate because it is  high in fat and sugar.

Beans: Full of fiber and antioxidants, beans are a good replacement for red  meat.  

Nuts: Walnuts, almonds, and pecans help lower cholesterol and provide  heart-healthy unsaturated fats. Eat just one to three ounces a day so you  don’t take in too many calories.  

“Sticky” grains: Try adding oat and barley products to your diet. The  soluble fiber in these grains may help to significantly lower your  cholesterol.

Our 2012 Weight Loss Diary writer, Yasmin, is a 32-year-old web content producer who is looking to get healthy and love her body! Follow along on her year-long weight loss journey!