Specific Foods For Heart Health

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Healthy Fats – (Avoid excessive saturated fats and trans fats such as margarine, biscuits and fastfoods)

For simplicity- stick to fats found in the Mediterranean Diet– nuts, seeds, extra-virgin olive oil.

• Fatty fish such as mackerel, sardines and salmon.
• Avocados.
• Nuts (almonds) and seeds (flaxseeds).
• Olive Oil- Extra virgin and virgin are the least processed.
• Butter from grass-fed cows.

Fruits, Vegetables, Grains and Nuts ( Avoid coconut, vegetables with heavy sauce, fruits with canned syrup)

• Oats
• Tomatoes
• Broccoli (Steam)
• Avocado
• Oranges
• Potatoes
• Figs (Good source of calcium and fibre)
• Kiwis (High Vitamin C, high source of potassium and lower salt than bananas)
• Fresh or frozen.
• Canned in water or juice.

Low fat protein sources.

• Low fat dairy products.
• Eggs.
• Cold water fish such as sardines and salmon.
• Soybeans products.
• Lean ground meats
• Skinless cuts of turkey and chicken
• Lean cuts of meat such as sirloin
• Meat labels should say <10% fat.

Dark Chocolate 

• Cocoa flavenols help the body synthesis a compound called nitric oxide which helps with blood flow and blood pressure.
• Dark chocolate is rich in flavenols or you can get it in supplement form.

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