5 Heart-Healthy Foods For Breakfast, Lunch, and Dinner

Why: The soluble fiber in oatmeal has been proven to lower levels

of the bad cholesterol LDL by slowing its absorption into the bloodstream.

Look for:

href="http://www.fitsugar.com/Comparison-Steel-Cut-Oats-Old-Fashioned-Oats-

Quick-Oats-5321167">Steel-cut oats for the most fiber. Steer clear of

most fast-food options because of their high sugar or calorie content.

target="_blank"

href="http://www.mayoclinic.com/health/cholesterol/CL00002">Try eating

five to 10 grams of soluble fiber a day to get this heart-healthy

benefit; a cup and a half of oatmeal is the equivalent of about six grams

of fiber.

Why: The leafy green is known as a superfood for a reason ‹ it's

got a bit of everything when it comes to nutrients, like omega-3s, fiber,

and antioxidants, to name a few. Kale also contains a compound called

glucoraphanin, which may help

href="http://abcnews.go.com/Health/w_DietAndFitnessResource/top-heart-healt

hy-foods/story?id=15506064">prevent plaque from building up in your

arteries.

Look for: Steamed kale. To get the most heart-healthy effects from

kale, try steaming it, so that the fiber compounds can bind together

better. Not only does steaming help bring out kale's cholesterol-lowering

abilities, but it can also make the leafy green taste less bitter than

when it is eaten raw. For a health benefit, eat one and a half cups of

kale (as well as other cruciferous veggies) two to three times a week.

Why: Much seafood, especially salmon, contains omega-3 fatty acids,

which are proven to help prevent heart disease as we age. A study found

that younger women who didn't eat fish and other sources of omega-3s

target="_blank"

href="http://life.nationalpost.com/2012/02/07/heart-health-and-diet-why-its

-never-too-early-to-develop-a-taste-for-sardines/">had the highest

risk of developing heart conditions.

Look for: Oily fish like sardines, anchovies, or rainbow trout,

which contain the highest levels of omega-3. Eat two servings of the fish

per week for a heart-healthy benefit. If you don't eat seafood, try these

href="http://www.fitsugar.com/Top-10-Vegetarian-Sources-Omega-3s-9206175">fish-free sources of omega-3s.

Why: Peanuts, almonds, walnuts, and more ‹ they all have high

levels of unsaturated fats, which help your liver produce more "good"

cholesterol (HDL). Nuts also contain compounds that help block the

absorption of cholesterol from foods you eat.

Look for: About one ounce of nuts, or 22 almonds, a day to

experience the cholesterol-lowering effect, according to most research.

That potion is

href="http://www.fitsugar.com/Calories-Nuts-9436487">about 200

calories. Nuts may be healthy, but they also can be fattening if you

don't watch the portions.

Why: It's sweet, it's delicious, and it's good for you.

target="_blank"

href="http://www.fitsugar.com/Benefits-Dark-Chocolate-21652693">Dark

chocolate has been proven to lower blood pressure by increasing blood

flow and improving heart function.

Look for: Dark chocolate, which wins when it comes to health

benefits since it's got more cacao content than milk chocolate (as well as

less fat and sugar). So choose a dark chocolate that's got a high cacao

percentage and don't go overboard ‹ a square per day is the amount

recommended to get a heart-healthy benefit.

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href="http://www.fitsugar.com/How-Burn-More-Calories-Yoga-Class-21502683"target="_blank">H

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Healthy

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