5 foods that fight heart disease

The decisions you make every day about what you eat have a direct impact on your weight, cholesterol, triglycerides and blood pressure. The American Heart Association (AHA) recommends eating a varied but calorie-controlled diet that includes plenty of fruits, vegetables and whole grains and limits saturated fat, trans fat, cholesterol, sugar and sodium. Several foods pack a particularly powerful punch when it comes to their heart disease–fighting abilities. To bolster your heart’s defenses, make these five super foods a part of your regular diet.

OATMEAL

The oat bran in oatmeal is a good source of soluble fiber, which binds to cholesterol, helping remove it from your body and lowering your LDL (bad) cholesterol. Other good sources of soluble fiber include kidney beans, peas, brussels sprouts, apples, pears, citrus fruits, barley and prunes. Getting 5 grams to 10 grams of soluble fiber a day may decrease your LDL cholesterol by 5 percent.
Mealtime tip: Aim to eat 11/2 cups of cooked oatmeal a day. Or try cold cereals made with oatmeal or oat bran.

FISH

Fatty types of fish are rich sources of omega-3 fatty acids, which lower blood pressure and triglycerides, reduce blood clot formation and regulate heart rhythm. Mackerel, salmon, lake trout, herring, sardines and albacore tuna contain the highest amounts of omega-3s. Children and women of childbearing age shouldn’t eat shark, swordfish, tilefish (golden bass and golden snapper) and King mackerel, which contain high levels of mercury.
Mealtime tip: Eat at least two servings of fish a week. Serve it baked or grilled, not fried.

SOY

The soybean is a rich source of protein, calcium, iron, B vitamins and fiber. Soy also contains plant chemicals called isoflavones, which help protect the body against many diseases. Eating 25 grams of soy protein a day can decrease LDL cholesterol and triglycerides and increase HDL (good) cholesterol.
Mealtime tip: Try soybeans and nuts, tofu, tempe, milo, soy milk or yogurt, soy nut butter and soy burgers. Substitute tofu for meat in stir-fries or casseroles.

NUTS 

Although nuts are high in calories, their unsaturated fatty acids help to lower cholesterol and keep blood vessels healthy and elastic. Almonds and walnuts seem to have the most heart benefits, but pecans, peanuts,  macadamia nuts and pistachios all help, too.
Mealtime tip: Substitute small amounts of nuts (1 ounce to 2 ounces) for higher fat foods such as chips, cheese and meats. Enjoy as a snack, sprinkle on salads or add to rice dishes.

MARGARINE (with plant sterols)

When it comes to heart health, margarine trumps butter—provided it’s margarine fortified with plant substances called sterols or stanols. These substances help block absorption of cholesterol and can help reduce LDL cholesterol by more than 10 percent. Some orange juices may also be fortified with plant sterols.
Mealtime tip: The AHA advises that consuming plant sterols is beneficial for only those people who need to lower their LDL cholesterol or who have had a heart attack.