Some Food With Health Benefits

1. Oranges

Sweet and juicy, oranges have the cholesterol-fighting fiber pectin. They also have potassium, which helps control blood pressure. In one study, 2 cups of OJ a day boosted blood vessel health. It also lowered blood pressure in men.

Nutrition Tip: A medium orange has about 62 calories and 3 grams of fiber.

2.Sweet Potatoes

Swap white potatoes for sweet potatoes. With a lower glycemic index than white potatoes, these spuds won’t cause a quick spike in blood sugar. They also have fiber, vitamin A, and lycopene.

Taste Tip: Boost their natural sweetness with a sprinkle of cinnamon and lime juice instead of sugary toppings.

3.Olive Oil

This oil is a healthy fat made from smashed olives. It’s rich in heart-healthy antioxidants. They may protect your blood vessels. When olive oil replaces saturated fat (like butter), it can help lower cholesterol levels. Try it on salads and cooked veggies, or with bread.

Taste tip: For the best flavor, look for cold-pressed and use it within 6 months.

4.Salmon: Super Food

A top food for heart health, it’s rich in omega-3s. Omega-3s are healthy fats that may lessen the risk of heart rhythm disorders and lower blood pressure. They may also lower triglycerides and curb inflammation. The American Heart Association recommends two servings of salmon or other oily fish a week.

Cooking Tip: Bake salmon in foil with herbs and veggies. Toss extra cooked salmon in fish tacos and salads.

5.Red Wine and Resveratrol

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

Tip: Too much alcohol hurts the heart. Don’t have more than one drink a day for women or two drinks for men. It’s best to talk to your doctor first. Alcohol may cause problems for people taking aspirin and other medications.

6.Cherries

Sweet cherries, sour cherries, dried cherries, and cherry juice — they’re all good. All are packed with an antioxidants called anthocyanins. They’re believed to help protect blood vessels.

Get More: Sprinkle dried cherries into cereal, muffin batter, green salads, and wild rice.