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Power Foods that Fight Heart Disease
What you eat has a powerful impact on your risk for developing cardiovascular disease. We’ve hand picked 35 Power Foods – foods packed with highest level of heart-disease fighting nutrients and the fewest number of calories you can find. Placing an emphasis on the below foods each day to reap the greatest nutritional bang for your buck.
Vegetables
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Supplies: |
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| 1
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Asparagus
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B6, folate, fiber, potassium |
*What's
a carotenoid?
A carotenoid is a type of phytochemical, which has strong anti-oxidant
effect. You may be familiar with beta-carotene, one of the 600 known
carotenoids. A diet, rich in carotenoids, helps to protect against
cancer and heart disease and contribute to healthy eyes. |
| 2
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Bell peppers
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B1, B2, B6, folate, C, fiber
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| 3
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Bok choy
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B6, C, K, Calcium, fiber
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| 4
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Broccoli
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B6, C, E, K, folate, fiber
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| 5
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Carrots
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A, C, Fiber, carotenoids*
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| 6
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Garlic, onions, leeks, shallots
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Phytochemicals*, fiber
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*What's
a phytochemical? A phytochemical is a plant chemical that helps to keep plants healthy. These same plant chemicals help humans protect against disease and boosts the immune system. |
| 7
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Leafy Greens: Spinach, watercress, Swiss chard, romaine, kale, Beets and mustard
greens
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A, B2, B6, C, E, folate, calcium, copper, magnesium, potassium,
zinc, fiber
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| 8
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Potato (with skin)
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B6, C, potassium, magnesium, fiber
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| 9
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Sweet potato
(with skin) |
A, C, E, copper, fiber
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| 10
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Tomato
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A, C, E, potassium, fiber
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| 11
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Acorn or butternut squash
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A, B1, B6, C, folate, calcium, copper, magnesium, potassium, fiber
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Serving suggestions:
- Go for at least 1 to 2 cups of these vegetables at 2 meals each day.
- An average of ¼ cup of chopped onion and 1 clove of garlic each day have healthy benefits.
- Choose fresh and cooked tomato products every week.
- Focus on variety – choose a bountiful array of colorful vegetables each day. The more vibrant the color the better! Choose dark greens, bright reds, oranges and yellows and deep purples.
Protein
Foods
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Supplies: |
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| 12
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Tuna: wild, fresh and light canned in water |
B12, D, Protein, niacin, selenium, omega-3 fatty acids*
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What
are omega-3 fatty acids? A
special type of fat found in some fish, grains and legumes. In certain quantities will lower triglycerides, limit blood clots and arrhythmias, reduce risk of having a heart attack and may help boosting the immune system. |
| 13
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Salmon: wild, fresh or canned pink
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B6, B12, D, Phosphorus, potassium, selenium
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| 14
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Natural peanut butter
or other nut butters like almond, walnut |
E, protein, fiber, niacin, magnesium, phosphorus
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Serving suggestions:
- 2 three to 6 ounce
servings of fish per week.
- 2 to 4 tablespoons
natural peanut butter or other nut butters per week.
Fruits
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Supplies: |
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| 15
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Apples
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C, fiber, flavonoids
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What's
a flavonoid?
A flavonoid is a type of phytochemical that is found in fruits, vegetables,
teas and wine with strong antioxidant properties, thought to protect
against cancer and heart disease. |
| 16
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Apricots
- fresh or dried |
A, C, E, K, fiber
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| 17
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Bananas
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B6, C, magnesium, potassium, fiber
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| 18
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Berries
- raspberry, blueberry, boysenberry, blackberry |
C, folate, manganese, potassium, fiber
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| 19
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Cantaloupe
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A, B6, C, folate, potassium, fiber
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| 20
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Citrus
- oranges grapefruit |
A, B6, C, folate, potassium, fiber
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| 21
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Kiwi
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C, E, magnesium, potassium, fiber
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| 22
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Papaya
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A, C, E, folate, calcium, magnesium, potassium
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| 23
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Peaches
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C, E, K, fiber, potassium
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Serving suggestions:
- 3 servings of fresh
(best), frozen or canned fruit (in its own juice) each day. For those with difficulty controlling
blood sugars or triglycerides, whole fruits in place of fruit juices
are recommended.
Soy
Foods
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Supplies: |
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| 24
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Soy milk and cheese
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B1, B12, D, protein, niacin, folate, calcium, copper, iron, magnesium,
manganese, potassium, zinc
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What's
a phytoestrogen? A
phytoestrogen is a type of phytochemical, found in soy products, thought
to inhibit estrogen-related cancers, relieve symptoms of menopause
and protect against osteoporosis. |
| 25
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Soy nuts
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Folate, magnesium, manganese, protein, phytoestrogens
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| 26
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Tofu and tempeh
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B1, protein, niacin, folate, calcium, copper, iron, magnesium,
manganese, potassium, zinc
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Serving suggestions:
- Use any of these in place of meat in at least two meals per week.
Grains
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Supplies: |
| 26
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Barley
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A, B2, Protein, fiber, niacin, copper, iron, magnesium, manganese,
selenium, zinc
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| 27
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Brown rice
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B1, B6, fiber, niacin, magnesium, manganese, selenium, zinc
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| 28
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Bulghur
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Fiber, niacin, manganese, selenium, magnesium
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| 29
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Flaxseed
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Fiber, iron, omega-3 fatty acids
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| 30
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Oatmeal
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Soluble fiber, magnesium, manganese, potassium, zinc
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| 31
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Wheat germ
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B1, E, niacin, folate, magnesium, manganese, potassium, zinc
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Serving suggestions:
- Use barley in place
of refined, processed grains and rice to boost nutrients.
- Eat at least 4 cups of cooked oatmeal per week; try to avoid instant oatmeal.
- Incorporate wheat germ into your daily eating regimen. Try adding 2 Tbsp a few times a week.
- Eat 2 tablespoons milled or ground flaxseed per day. Flax provides a “nutty” flavor when added to foods and is great in cooked oatmeal.
Legumes
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Supplies: |
| 32
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Black beans
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B1, Protein, folate, copper, iron, magnesium, manganese, potassium,
zinc
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| 33
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Black-eyed peas
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B1, B6, niacin, folate, copper, iron, magnesium, manganese, potassium,
zinc
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| 34
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Kidney Beans
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B1, niacin, folate, iron, magnesium, manganese, potassium, zinc,
omega-3 fatty acids
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| 35
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Lentils
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B1, B6, protein, fiber, niacin, folate, iron, magnesium, manganese,
potassium, zinc
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Serving suggestions:
- Include 1at least 3 to 4 cups of legumes in your diet each week.
- Use legumes as your lunchtime protein source and for 2 dinner meals.
- Great in stews, soups, salads and mixed with other beans.
Click
here to learn how you can fit these power foods into your eating plan.
For more information
on a heart-healthy diet plan, please contact the Preventive Cardiology and
Rehabilitation Program at 216.444-9353 (or toll-free at 800/223-2273, extension
49353) and we can schedule a nutrition consultation - or - use our Remote
Cardiac Nutrition Counseling Services.
© Copyright 2001-2008 The Cleveland Clinic Foundation. All rights reserved. rev. 2/08
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