How many of these do you eat?
(Caryn Alter...CentraState Medical Center...3/31/2014.)
1. Fish- Fish are an excellent sources of omega-3 fatty acids," she says, adding that “omega-3 fatty acids can help lower triglyceride levels and blood pressure, reduce the risk of heart attacks and blood clots, improves focus, concentration, and lowers your chance of depression”.
2. Oats-"They're a good source of beta glucan, a type of soluble fiber that can help lower cholesterol levels in the body and regulate blood sugar levels," she says. You need about 3 grams of soluble fiber a day—about 1 1/2 cups of cooked oatmeal.
3.Walnuts- Walnuts have polyunsaturated fat, which can help reduce blood cholesterol levels, Alter says, as well as help decrease the production of LDL (“bad”) cholesterol in the body. "Just watch your servings, since nuts are high in calories.”
4.Spinach-Spinach contains potassium, which can help lower blood pressure. "Like other vegetables, it is also low in calories and a good source of fiber—which adds bulk to your diet, helping to fill you up, and it even helps with weight loss, lowering your risk for heart disease and stroke,” says Alter.
5. Soy-"Research has shown that soy can help lower LDL cholesterol levels—although the effect may vary from person to person," Alter says. "Soy products can be used to replace some of the meat and dairy foods in your diet that contain saturated fat. The United States Food and Drug Administration has approved the health claim for food labels that eating 25 grams of soy protein per day may reduce the risk of heart disease.