Eat the right stuff for a long life
The foods you eat can make a big difference to your heart’s health and your overall longevity. Fortunately, that doesn’t mean you can’t eat anything tasty or fun. Keep your heart in good shape by choosing these foods the next time you’re hungry:
- Salmon. Fish like salmon, shrimp, tuna, and sardines are rich in protein and omega-3 fatty acids, which help blood flow. (Be careful of mercury levels of tuna, though, especially for pregnant or breast-feeding women and small children).
- Oatmeal. Full of fiber and potassium (as well as omega-3), coarse or steel-cut oats (not instant) can reduce levels of LDL cholesterol and help keep arteries clear. Add a banana for some extra fiber.
- Nuts and berries. You may feel like you’re foraging in the wilderness, but nuts (walnuts, almonds, and macadamias) along with blueberries, blackberries, and strawberries, can help keep blood pressure down and reduce your risk of heart disease and cancer.
- Avocado. Add a little bit to your sandwich or salad, and you’ll help lower levels of “bad” cholesterol and increase the “good” cholesterol in your body.
- Beans. Lentils, chickpeas, kidney beans, black beans—all are packed with soluble fiber, calcium, and omega-3.
Dark chocolate. Don’t go on a binge, but cocoa beans contain flavanols, which can help lower blood pressure and decrease inflammation. Dark chocolate tends to have more coca solids, which increase the flavanol level.