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fresh herbs

When you add it to foods in place of salt and fat, you are making a heart-healthy choice. They add flavor without the bad stuff. Spices and other foods are delicious ways to eat heart-smart.

Black Beans

Light and fluffy, black beans are full of heart-healthy nutrients. vitamin Bc , antioxidants, and magnesium can help lower vital sign . Its fiber helps control cholesterol and blood glucose levels. Add beans to reinforce soups and salads.

Preparation tip: Rinse canned beans to get rid of extra salt.

red wine and resveratrol

If you drink alcohol, a touch red wine may be a heart-healthy choice. Resveratrol and catechins, two of the antioxidants in wine , may protect artery walls. Alcohol also can boost HDL, the great cholesterol.

Tip: an excessive amount of alcohol is bad for the heart. don’t have more than one drink per day for women or two drinks for men. it’s best to speak to your doctor first. Alcohol may cause problems for people that take aspirin and other medications.

Salmon: Super Food

A great heart-healthy food, it’s rich in omega-3s. Omega-3s are healthy fats which will reduce the risk of heart rhythm disturbances and low blood pressure. it’s going to also reduce triglycerides and reduce inflammation. The American Heart Association recommends two servings of salmon or other oily fish per week.

Cooking tip: bake salmon in foil with herbs and vegetables. Stir extra cooked salmon into tacos and salads.

Tuna for Omega-3s

Often cheaper than salmon, tuna also contains omega-3s. Albacore (white tuna) contains more omega-3s than other sorts of tuna. Try grilling tuna steak with dill and lemon. appear these other sources of omega-3s, too: mackerel, herring, lake trout, sardines, and anchovies.

Health tip: Choose tuna packed in water, not oil, to stay your heart healthy.