Overview
Your diet has an important influence on your heart health, and it is important to know which foods to choose. Foods with essential nutrients and not much sodium can improve your heart health and lower your risk for high blood pressure. Along with improving your diet, seek medical attention if you are concerned about your heart health or blood pressure.Nuts and Peanuts
You may be able to lower your risk for heart disease if you eat nuts or peanuts several times per week, and they are naturally low in sodium, as long as you choose unsalted varieties. Nuts and peanuts provide heart-healthy unsaturated fats, and they are also good for your heart because of their vitamin E, folate, potassium and fiber, according to the Linus Pauling Institute Micronutrient Information Center. Good choices include almonds, walnuts, Brazil nuts, macadamias, pine nuts and pistachios. Select unsalted nuts or low-sodium peanut, cashew or almond butter.
Whole Grains
Many whole grains are low in sodium, and choosing more whole grains instead of refined grains may reduce your risk for heart disease, according to the Linus Pauling Institute Micronutrient Information Center. Heart-healthy nutrients in whole grains include dietary fiber, magnesium, potassium and selenium. Good choices include oatmeal, bulgur, barley, brown rice and whole-wheat pasta. To keep your sodium levels low, only choose reduced-sodium versions of whole-grain breads, whole-grain snack foods, such as whole-wheat pretzels or popcorn, and whole-grain breakfast cereals.
Fruits and Vegetables
A diet rich in fruits and vegetables may lower your risk for heart disease, and most choices are low in sodium. Many are high in dietary fiber, a cholesterol-lowering nutrient, and they may have vitamin A or C, which are heart-healthy antioxidants. Beside being low in sodium, fruits and vegetables also promote a healthy blood pressure because they are high in potassium, and some choices are high in folate, which is an essential nutrient for lowering unhealthy blood levels of homocysteine, Eat them fresh, or choose low-sodium canned or frozen versions of your favorite fruits and vegetables.
Monounsaturated Fats
Monunsaturated fats are healthy for your heart because they lower levels of bad LDL cholesterol in your blood, according to the Mayo Clinic. Olive oil, canola oil and peanut oil, are particularly good sources of monounsaturated fats, and these pure fats are nearly sodium free. Avocados are also rich in monounsaturated fats, and they provide dietary fiber and vitamin E, too. Keep your sodium intake low by avoiding cured olives and guacamole made with salty seasonings, such as salsa.
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