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February is heart health month and this year I thought we would list some of the fabulous foods you can eat for a healthy heart.

FISH: Arctic char, salmon, tuna, mackerel, sardines and trout are excellent sources of omega 3 fats which are known to help lower cholesterol and reduce inflammation. 2 servings per week may lower your risk of heart disease by 30%.

SOY: Edamame, soymilk and tofu for soy protein.  25g of soy protein has been shown to help lower LDL cholesterol

PHYTOSTEROLS: Danacol, Pro-Active margarine and Oasis juice fortified with phytosterols. 2g of phytosterols per day has been shown to lower cholesterol by up to 10%

NUTS AND SEEDS: Walnuts, Almonds, Pumpkin seeds, Flax seeds, Hemp Hearts and Chia Seeds all contain significant amounts of monounsaturated fats and omega 3 fats which help reduce inflammation, prevent platelet aggregation and may help reduce the risk of stroke and heart attack.  Aim for 1-2 g/day of omega 3 fats.

FRUITS AND VEGETABLES:  Blueberries, tomatoes, peppers, pomegranate, papaya, kale, broccoli, beets, yams and carrots contain antioxidants which help scavenge free radicals and reduce the oxidation of cholesterol which makes it sticky.  This may help reduce the build-up of plaque on the artery walls.  All brightly coloured fruits and vegetables provide antioxidants.  Go for variety.

LEGUMES: kidney beans, black beans and split peas are all great sources of soluble fibre which help collect cholesterol and remove it from your body.

WHOLE GRAINS: Oatmeal, oatbran and barley are great sources of soluble fibre too.  People who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease too.

RED WINE: contains Catechins and reservatrol (flavonoids) which may help reduce heart disease risk.  Up to 1-2 glasses per day.

GREEN TEA: Contains potent antioxidants to help neutralize free radicals.  It also contains catechins which may help prevent gum disease.  Research shows that even 12oz green tea per day can significantly reduce the risk for gum disease which is a risk factor for heart disease.

COCOA: Cocoa may have blood thinning properties and may also reduce inflammation.  Some research also suggests cocoa may help lower blood pressure. A compound in cocoa, called epicatechin, boosts nitric oxide, a substance that has been shown to be crucial to healthy blood vessels.  Be sure to choose dark chocolate, ideally one that’s 70 percent cocoa solids; milk chocolate lacks significant levels of epicatechin.

Some other great ideas to improve your Heart Health:

1.       Reduce your butter and use liquid oils instead such as olive or grapeseed oil.

2.       Reduce your salt intake to help lower your blood pressure (a major risk factor for stroke and heart attack)

3.       Reduce refined grains.  Choose whole grains more often and eat less sugar.

4.       Reduce full fat dairy and choose low fat or fat free.

5.       Reduce saturated fat from animals such as skin from chicken and fatty meats or sausages.