Foods for Heart Health

Any berries -- strawberries, blueberries, blackberries -- are great choices. Fruits and vegetables in general are excellent choices because of their nutrients and fiber. Fat-Free or Low-fat Milk or Yogurt “Dairy products are high in potassium, and that has a blood-pressure-lowering effect,” Johnson says.

When you choose low-fat or fat-free dairy, you get little to no saturated fat, the kind of fat that can raise your cholesterol. Other options: Most fruits and vegetables also have some potassium, Johnson says. Bananas, oranges, and potatoes are especially good sources. Chickpeas Chickpeas and other legumes (lentils, other kinds of beans) are a top-notch source of soluble fiber -- the kind of omega-3s as fish, though.

) Other options: Almonds, cashews, pistachios, flaxseed, and chia seeds. Raspberries These berries are loaded with polyphenols -- antioxidants that mop up damage-causing free radicals in your body. They also deliver fiber and vitamin C, which are both linked to a lower risk of stroke. Other options: Any berries -- strawberries, blueberries, blackberries -- are great choices.

Fruits and vegetables in general are excellent choices because of their nutrients and fiber. Fat-Free or Low-fat Milk or Yogurt “Dairy products are high in potassium, and that has a blood-pressure-lowering effect,” Johnson says. When you use these monounsaturated fats in place of saturated fats (such as butter), you cut your “bad” LDL cholesterol.

If you buy canned beans, look for low-sodium or no-salt-added varieties (sodium can raise your blood pressure). Rinse them in water to wash off any added salt. In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease.

Researchers from Japan analyzed dietary intakes from nearly 1,000 adults and found those who consumed the highest levels of dairy—specifically yogurt and yogurt-type drinks—had the healthiest gums. Their report, published in the Journal of Periodontology, credits probiotics (a.k.a. “good bacteria”) as one possible champion of gum health.

Experts believe that probiotics may help to counter growth of the “unfriendly” bacteria in the mouth. Probiotics are live active cultures used to ferment foods, such as yogurt and kefir (fermented milk), and studies suggest that they may improve digestion and boost immunity too. As for gum health, it’s not yet clear how much yogurt (or other fermented dairy foods) one needs to consume to reap the benefits, says Yoshihiro Shimazaki, D.

D.S., Ph.D., of Kyushu University, the study’s lead author. To prevent heart attacks, avoid unhealthy food, and eat foods rich in nutrients, fiber, and healthy fats. Eating healthy foods will help you recover and reduce your risk of more heart problems. to no saturated fat, the kind of fat that can raise your cholesterol.

Other options: Most fruits and vegetables also have some potassium, Johnson says. Bananas, oranges, and potatoes are especially good sources. Chickpeas Chickpeas and other legumes (lentils, other kinds of beans) are a top-notch source of soluble fiber -- the kind of fiber that can lower your “bad” LDL cholesterol.

If you buy canned beans, look for low-sodium or no-salt-added varieties (sodium can raise your blood flowing,” says Rachel Johnson, PhD, RD, Bickford Professor of Nutrition at the University of Vermont. They also help lower your triglycerides (a type of fat that can lead to heart disease). Aim for at least two servings of oily fish each week, says the