What you eat is a big part of staying healthy after a heart attack. There are a few diets that have proven heart benefits, like the Mediterranean and DASH diets. But many of them feature a lot of the same foods. When you head to the grocery store, make sure these items make it into your cart on a regular basis.
Salmon – This fish is packed with omega-3 fatty acids, a type of unsaturated fat that keeps your heart and blood vessels healthy. When possible, buy wild, organic salmon. It has more omega-3s than farm-raised fish. Other good choices are sardines, mackerel, herring, trout, and tuna. Aim for 2-3 servings a week.
Olive Oil – This oil’s nutrients include lignans, part of a group of antioxidants called polyphenols. They fight inflammation, a process that damages your heart and blood vessels. Olive oil is also rich in plant-based omega-3 fatty acids. It’s likely that the oil’s polyphenols and omega-3s work together to protect your heart.
Beans – They’re high in soluble fiber, which helps sweep cholesterol from your blood. That can limit the plaque buildup in arteries that leads to heart attacks. They come in a rainbow of colors — white, black, red kidney, green lima, navy, and more. If you buy them canned, make sure the label says there’s no added salt. Better yet, make your own from dried beans. Many cook quickly in boiling water after you’ve soaked them for a few hours or overnight.
Berries – Blueberries, raspberries, strawberries, and blackberries all get high marks for heart health because of their various polyphenols, the antioxidants that fight inflammation. They also give the fruits their bright colors. Berries are low enough in calories that you can make them your go-to snack every day.
Leafy Greens – Studies show that nitrates, naturally found in spinach, chard, kale, and similar veggies, can play a role in heart health. Your body converts them to nitric oxide and uses it to boost blood flow and keep arteries clear. Beets and radishes also are good sources of nitrates. A salad or a side dish of greens can help you hit the recommended five servings of vegetables a day.
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