Crown Heights Florist & Fruit Baskets

325 Kingston Avenue Brooklyn, NY 11213

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Heart-Healthy Foods

Miri Day of Crown Heights Florist & Fruit Baskets

Many foods can help keep your heart at its best. Some help lower your blood pressure. Others keep your cholesterol in line.

Avocados

These fruits get their creamy texture from “good” fats, which lower your “bad” cholesterol.“They also seem to have an anti-inflammatory effect, so you don’t get chronic inflammation that makes atherosclerosis. Use mashed avocado as a spread in place of butter, or add cubes of it to salad, or over black bean chili. As delicious as they are, avocados are high in calories, so keep your portions modest.

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” cholesterol. If you buy canned beans, look for low-sodium or no-salt-added varieties. Rinse them in water to wash off any added salt.

Dark Chocolate

Cocoa, the plant from which chocolate is made, is rich in flavonoids, which can help lower your blood pressure and prevent blood clots. It also acts as an antioxidant, which can keep “bad” cholesterol from sticking to your artery walls. When buying or eating , choose dark chocolate (at least 70% cocoa) to get more flavonoids and less sugar.

Fat-Free or Low-fat Milk or Yogurt

Dairy products are high in potassium, and that has a blood-pressure-lowering effect. 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.

Oatmeal

Oats have a type of fiber called 'beta-glucan', that lowers your LDL cholesterol. One and a half cups of cooked oatmeal or a little over a cup of cooked barley gives you the amount of beta-glucan you need daily to help lower your cholesterol.

Salmon

This ocean-going fish is a top choice because it’s rich in omega-3 fatty acids. Omega-3s have an anti-clotting effect, so they keep your blood flowing. Aim for at least two servings of oily fish each week, says the American Heart Association. A serving is 3.5 ounces.