Heart-Healthy Foods Slideshow: 25 Foods to Protect Your Cardiovascular System

Introduction

"With the help of nutrition experts from The Cleveland Clinic and the American Dietetic Association, we've put together a list of the "best of the best" heart-healthy foods.

The foods listed here are all top-performers in protecting your heart and blood vessels. We've also got menu ideas -- so you can easily bring heart-healthy foods into your daily breakfast, lunch, and dinner." *

1. Salmon

"Nutrients: Omega-3 fatty acids.

Recipe Idea: Grill salmon with a yummy rub or marinade. Save a chunk to chop for pasta or salad later on." *

2. Flaxseed (ground)

"Nutrients: Omega-3 fatty acids, fiber, phytoestrogens.

Recipe Idea: Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies." *

3. Oatmeal

"Nutrients: Omega-3 fatty acids, magnesium, potassium, folate, niacin, calcium, soluble fiber.

Recipe Idea: Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat." *

4. Black or Kidney Beans

"Nutrients: B-complex vitamins, niacin, folate, magnesium, omega-3 fatty acids, calcium, soluble fiber.

Recipe Idea: Give soups or salads a nutrient boost -- stir in some beans." *

5. Almonds

"Nutrients: Plant omega-3 fatty acids, vitamin E, magnesium, fiber, heart-favorable mono- and polyunsaturated fats, phytosterols.

Recipe Idea: Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads." *

6. Walnuts

"Nutrients: Plant omega-3 fatty acids, vitamin E, magnesium, folate, fiber, heart-favorable mono- and polyunsaturated fats, phytosterols.

Recipe Idea: Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes." *

7. Red Wine

"Nutrients: Catechins and resveratrol (flavonoids).

Recipe Idea: Toast your good health! A glass of red wine could improve "good" HDL cholesterol." *

8. Tuna

"Nutrients: Omega-3 fatty acid, folate, niacin.

Recipe Idea: Here's lunch: Salad greens, fresh fruit, canned tuna. Keep "Salad Spritzer" - a light dressing -- in your office fridge." *

9. Tofu

"Nutrients: Niacin, folate, calcium, magnesium, potassium.

Recipe Idea: Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill or stir-fry." *

10. Brown Rice

"Nutrients: B-complex vitamins, fiber, niacin, magnesium, fiber.

Recipe Idea: Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach)." *

11. Soy Milk

"Nutrients: Isoflavones (a flavonoid), B-complex vitamins, niacin, folate, calcium, magnesium, potassium, phytoestrogens.

Recipe Idea: Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk." *

12. Blueberries

"Nutrients: Beta-carotene and lutein (carotenoids), anthocyanin (a flavonoid), ellagic acid (a polyphenol), vitamin C, folate, calcium, magnesium, potassium, fiber.

Recipe Idea: Cranberries, strawberries, raspberries are nutrient-rich too -- for trail mixes, muffins, and salads!" *

13. Carrots

"Nutrients: Alpha-carotene (a carotenoid), fiber.

Recipe Idea: Baby carrots are sweet for lunch. Sneak chopped or shredded carrots into spaghetti sauce or muffin batter." *

14. Spinach

"Nutrients: Beta-carotene (a carotenoid), Vitamins C and E, potassium, folate, calcium, fiber.

Recipe Idea: Pick spinach (not lettuce) for nutrient-packed salads and sandwiches." *

15. Broccoli

"Nutrients: Beta-carotene (a carotenoid), Vitamins C and E, potassium, folate, calcium, fiber.

Recipe Idea: Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas)." *

16. Sweet Potato

"Nutrients: Beta-carotene (a carotenoid), Vitamins C and E, potassium, folate, calcium, fiber.

Recipe Idea: Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits." *

17. Red Bell Peppers

"Nutrients: Beta-carotene and lutein (carotenoids), B-complex vitamins, folate, potassium, fiber.

Recipe Idea: Rub with olive oil and grill or oven-roast until tender. Delicious in wraps, salads, and sandwiches." *

18. Asparagus

"Nutrients: Beta-carotene and lutein (carotenoids), B-complex vitamins, folate, fiber.

Recipe Idea: Grill or steam slightly then dress with olive oil and lemon. It's a pretty side dish." *

19. Oranges

"Nutrients: Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids), vitamin C, potassium, folate, fiber.

Recipe Idea: Got orange juice? Check out the new nutrient-packed blends." *

20. Tomatoes

"Nutrients: Beta- and alpha-carotene, lycopene, lutein (carotenoids), vitamin C, potassium, folate, fiber.

Recipe Idea: For a flavor twist try oil-packed tomatoes in sandwiches, salads, pastas, and pizzas." *

21. Acorn Squash

"Nutrients: Beta-carotene and lutein (carotenoids), B-complex and C vitamins, folate, calcium, magnesium, potassium, fiber.

Recipe Idea: Baked squash is comfort food on a chilly day. Serve with sauted spinach, pine nuts, and raisins." *

22. Cantaloupe

"Nutrients: Alpha- and beta-carotene and lutein (carotenoids), B-complex and C vitamins, folate, potassium, fiber.

Recipe Idea: A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!" *

23. Papaya

"Nutrients: Beta-carotene, beta-cryptoxanthin, lutein (carotenoids), Vitamins C and E, folate, calcium, magnesium, potassium.

Recipe Idea: Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt, and black pepper." *

24. Dark Chocolate

"Nutrients: Resveratrol and cocoa phenols (flavonoids).

Recipe Idea: A truffle a day lowers blood pressure, but choose 70% or higher cocoa content." *

25. Tea

"Nutrients: Catechins and flavonols (flavonoids).

Recipe Idea: Make sun tea. Combine a clear glass jar, several tea bags, and hours of sunshine." *

Your Guide to Nutrients in Heart-Healthy Foods

Use this chart as your guide to the heart-healthy nutrients listed in this slideshow.

More Reading on Heart Conditions

• Heart Attack
• Heart Disease
• Lowering Your Cholesterol
• High Blood Pressure (Hypertension)
• Obesity (Weight Loss)