When it comes to heart healthy eating, foods like fruits, vegetables, chicken, salmon, oatmeal and olive oil often come to mind. While these foods promote heart health, you may be surprised by some other foods that can help.
Eggs contain choline and betaine, nutrients that reduce inflammation, which can increase heart disease risk. If you’re worried about cholesterol in eggs, don’t be. A review of 30 years of research as well as a meta-analysis of prospective cohort studies concluded that eating eggs daily does not significantly raise blood cholesterol. In 2000, the American Heart Association eliminated its three egg yolks per week limit. And the 2015 Dietary Guidelines for Americans removed the 300 mg. daily cholesterol limit. Even though egg yolks and some shellfish contain cholesterol, they are low in cholesterol-raising saturated fats so they can be enjoyed with a variety of other lean protein foods as part of a nutritious diet. The key is choosing your eggs by the company they keep. Pair a poached or scrambled egg cooked in a non-stick skillet with lean ham, whole-wheat toast and fruits rather than a fried egg with sausage, and hash browns.
Like eggs, beef contains choline and betaine, but it also boasts vitamins B6 and B12, which lower blood levels of homocysteine. High levels of homocysteine are linked to heart disease. And eating lean beef, as part of a balanced low saturated fat diet, is just as effective as chicken and fish in lowering total cholesterol and LDL “bad” cholesterol levels. Even more good news came from the recent BOLD study (Beef in an Optimal Lean Diet) participants’ LDL cholesterol dropped 10 percent when they substituted 3 ounces of lean beef for white meat in a heart-healthy diet. With 29 lean cuts of beef, it’s easy to fit beef into meals that help your heart. Pair lean beef with vegetables, fruits and whole grains, which provide antioxidant nutrients and fiber that also protect against heart disease.
Low-fat and fat-free milk, cheese and yogurt not only keep bones strong, but also boost heart health. In one study, women with the highest intake of dairy and cheese had a lower risk of heart attack compared to those who consumed the least. And a number of studies support milk’s role in helping reduce high blood pressure, a risk factor for heart disease likely due to dairy’s high calcium and potassium content, nutrients involved in blood pressure control. The Dietary Guidelines recommend three servings of fat-free or low-fat milk products each day. Include a serving at each meal, and sneak more dairy into your diet by cooking rice, oatmeal and cream soups with milk instead of water; stirring fruit into yogurt for a snack and adding cheese to salads, vegetables and sandwiches.
While many people think of olive oil as being the most heart healthy, corn oil is a less expensive choice that is just as low in saturated fat as olive oil. It also contains the largest amount of naturally occurring plant sterols – four times as many sterols as olive oil and 40 percent more than canola oil. Plant sterols are one of the most effective nutrients to naturally lower cholesterol according to several studies. Use corn oil for sautéing vegetables, baking and in salad dressings or sauces calling for vegetable oil.