25 best foods to eat for a healthy heart

|
25 best foods to eat for a healthy heart
Team Clark is adamant that we will never write content influenced by or paid for by an advertiser. To support our work, we do make money from some links to companies and deals on our site. Learn more about our guarantee here.
Advertisement

As lifespans increase, proactively keeping your heart healthy becomes a bigger priority. According to Medical News Today, heart disease is the leading cause of death in the U.S. Data from the Health Indicators Warehouse shows a consistent decline in heart disease deaths from 2008 to 2012, but 2013 saw a slight increase.

Cardiovascular diseases are often caused by high-cholesterol, which contributes to the buildup of plaque on the walls of blood vessels. However, exercising regularly and eating a diet full of cholesterol-fighting foods can help keep heart diseases at bay.

Read more: Drinking coffee could help reduce the risk of liver disease

Using data from the ESHA nutritional database, the analysts at HealthGrove found the top 25 most heart-healthy foods by ranking them on their Heart Healthy Index scores. This index looks at the ratio of “good” nutrients (those that treat high cholesterol) to “bad” nutrients (those that contribute to poor heart health). To calculate the index score for each food, HealthGrove divided the percent daily values of selenium, vitamin B3, magnesium and calcium (“good” nutrients) by the percent daily value of fat, saturated fat, and cholesterol (“bad” nutrients). Foods with scores closest to 100 are the most heart-healthy.

Though you’ll recognize many foods on this list, some might surprise you.

25 best foods to eat for a healthy heart

25. Sockeye salmon

  • Heart healthy index: 75.5
  • Serving size: 2 ounces
  • Calories: 95
  • Good source of: Selenium (49% daily value), vitamin B3 (38.1% daily value)

24. Pacific halibut

  • Heart healthy index: 75.9
  • Serving size: 3 ounces
  • Calories: 94
  • Good source of: Selenium (79.1% DV), vitamin B3 (39.6% DV)

23. Quinoa

  • Heart healthy index: 76.3
  • Serving size: ¼ cup
  • Calories: 156
  • Good source of: Magnesium (49.3% DV), selenium (12.1% DV)

22. Soybeans

  • Heart healthy index: 76.6
  • Serving size: ¼ cup
  • Calories: 207
  • Good source of: Magnesium (70% DV), calcium (27.7% DV)

21. Sunflower seeds

  • Heart healthy index: 76.7
  • Serving size: ¼ cup
  • Calories: 204
  • Good source of: Magnesium (81.3% DV), selenium (75.7% DV)

20. Atlantic cod

  • Heart healthy index: 77.5
  • Serving size: 3 ounces
  • Calories: 247
  • Good source of: Selenium (211.1% DV), vitamin B3 (37.5% DV)

Read more: Study: Eating chocolate improves brain function

19. Sesame seeds

  • Heart healthy index: 77.7
  • Serving size: ¼ cup
  • Calories: 206
  • Good source of: Calcium (97.5% DV), magnesium (87.8% DV)

18. Blue mussels

  • Heart healthy index: 77.8
  • Serving size: 3 ounces
  • Calories: 146
  • Good source of: Selenium (128% DV), vitamin B3 (15% DV)

17. Liverwurst

  • Heart healthy index: 78.5
  • Serving size: 1 tablespoon
  • Calories: 42
  • Good source of: Selenium (82.9% DV), vitamin B3 (21.5% DV)

16. Brown rice

  • Heart healthy index: 78.8
  • Serving size: ¼ cup
  • Calories: 171
  • Good source of: Magnesium (35.8% DV), selenium (33.4% DV)

15. Sun-dried tomatoes

  • Heart healthy index: 80.2
  • Serving size: 10 pieces
  • Calories: 52
  • Good source of: Magnesium (48.5% DV), vitamin B3 (45.3%)

14. Swiss cheese

  • Heart healthy index: 81
  • Serving size: 1 slice
  • Calories: 27
  • Good source of: Calcium (96.1% DV), selenium (18.1% DV)

13. Cinnamon

  • Heart healthy index: 81.2
  • Serving size: 1 teaspoon
  • Calories: 6
  • Good source of: Calcium (100.2% DV), magnesium (15% DV)

12. Chia seeds

  • Heart healthy index: 81.3
  • Serving size: ¼ cup
  • Calories: 204
  • Good source of: Magnesium (83.8% DV), selenium (78.9% DV)

11. European anchovies

  • Heart healthy index: 82.5
  • Serving size: 1 can
  • Calories: 95
  • Good source of: Vitamin B3 (99.5% DV), selenium (97.3% DV)

10. Shiitake mushrooms

  • Heart healthy index: 83.9
  • Serving size: 4
  • Calories: 44
  • Good source of: Vitamin B3 (70.5% DV), selenium (65.9% DV)

Read more: Sparkling water may not be as healthy as you think

9. Semolina flour

  • Heart healthy index: 84
  • Serving size: ¼ cup
  • Calories: 150
  • Good source of: Selenium (127.7% DV), vitamin B3 (30% DV)

8. Parmesan cheese

  • Heart healthy index: 84.1
  • Serving size: 1 tablespoon
  • Calories: 21
  • Good source of: Calcium (125.3% DV), selenium (34.1% DV)

7. Linseeds

  • Heart healthy index: 84.2
  • Serving size: 1 tablespoon
  • Calories: 37
  • Good source of: Magnesium (98% DV), selenium (36.3% DV)

6. Yellowfin tuna

  • Heart healthy index: 84.3
  • Serving size: 3 ounces
  • Calories: 111
  • Good source of: Selenium (154.6% DV), vitamin B3 (110.4% DV)

5. Ginger

  • Heart healthy index: 85.1
  • Serving size: 1 teaspoon
  • Calories: 6
  • Good source of: Selenium (79.7% DV), magnesium (53.5% DV)

4. Egg whites

  • Heart healthy index: 85.8
  • Serving size: 1 tablespoon
  • Calories: 26
  • Good source of: Selenium (178.7% DV), magnesium (18% DV)

3. Poppy seeds

  • Heart healthy index: 87.6
  • Serving size: 1 teaspoon
  • Calories: 15
  • Good source of: Calcium (143.8% DV), magnesium (86.8% DV)

2. Agar seaweed

  • Heart healthy index: 88
  • Serving size: ½ ounce
  • Calories: 43
  • Good source of: Magnesium (192.5% DV), calcium (62.5% DV)

1. Tofu

  • Heart healthy index: 88.7
  • Serving size: 1 piece
  • Calories: 80
  • Good source of: Calcium (213.4% DV), selenium (77.6% DV)

Read more at Sabrina Perry, HealthGrove

Advertisement
  • Show Comments Hide Comments