Heart healthy foods to add to your diet

GRAND RAPIDS, Mich. (WOOD) - 1. Yogurt
Research shows yogurt may protect against gum disease. Left unchecked, gum disease may elevate a person’s risk for heart disease. Experts believe that probiotics may help to counter growth of the “unfriendly” bacteria in the mouth.

2. Fruits and Vegetables
Full of antioxidants, vitamins, minerals and fiber, everyone should aim to have five  cups of colorful fruits and veggies every day!  Especially heart-healthy are tomatoes, raisins, apples, bananas and berries.

3. Whole Grains
People who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don’t. This is probably because whole grains contain antioxidants, phytoestrogens and phytosterols that are protective against coronary disease.

4. Beans
Eating beans regularly is good for your heart, and you don’t need to eat a lot of them to benefit. A study published in the Journal of Nutrition suggests having just 1⁄2 cup of cooked pinto beans daily might lower cholesterol.

5. Salmon and Fish
Consuming two or more servings of fish per week is associated with a 30% lower risk of developing coronary heart disease. Fish, especially “oily” kinds, such as salmon and tuna, contain omega-3 fats, which lower levels of triglycerides in the blood that may contribute to blood clotting.

6. Nuts
Nuts are chock-full of vitamins, minerals, heart-healthy monounsaturated fats and low levels of saturated fats. Research suggests that people who eat nuts two to four days or more per week have a lower incidence of heart disease than people who eat them less often.

7. Green Tea
Some of the strongest evidence of tea’s health benefits comes from studies of heart disease. Scientists have found that those who drink 12 ounces or more of tea a day are about half as likely to have a heart attack as non-tea drinkers.

8. Chocolate
Researchers have discovered that eating moderate amounts of flavanol-rich dark chocolate has a blood-thinning effect, which can benefit cardiovascular health, and it may also boost the immune system by reducing inflammation.

Get recipes to make with these ingredients and more important heart health information from Meijer here.