15 PAID CONTENT Top 10foods to support a healthy ticker Food: Why: Try: Aim for: Nuts Eating nuts may help lower LDL (bad) cholesterol. Two of the most nutritious nuts based on their omega-3 fat and vitamin E content are walnuts and almonds. Besides eating them as a snack or in trail mix, sprinkle nuts on hot cereals, salads and stir-fry. 1 ounce (about ¼ cup) per day Dark green vegetables Broccoli, asparagus and leafy greens such as collards and spinach are excellent sources of the B vitamin folate, which helps keep levels of homocysteine, a risk factor for heart disease, in check. Toss broccoli or collards with a bit of oil and roast them in a 350ºF oven. Grill, bake or broil asparagus spears after brushing with oil. 1½ to 2 cups per week or more Oily fish These are excellent sources of omega-3 fats, which may help lower triglycerides and blood pressure, as well as reduce artery-damaging inflammation and increase HDL cholesterol. High omega-3, low-mercury options such as wild-caught salmon, sardines and trout. A minimum of 2 (3.5-ounce) servings per week Extra-virgin olive oil (EVOO) Besides its healthy monounsaturated fats, EVOO’s high amount of polyphenols help decrease the inflammation involved in heart disease. EVOO for sautéing, roasting and other cooking (up to about 420ºF). Mix EVOO with vinegar to make homemade salad dressing. 1 to 2 tablespoons (of all oil types) per day Beans These hearty little gems are a good source of potassium and rich in fiber, including a type that helps decrease total and LDL cholesterol. Eating beans may also help lower blood pressure and improve blood sugar control. Sprinkle shelled edamame (green soybeans) on a leafy green salad. Make lentil soup. Add rinsed, canned black beans to salsa. A minimum of 1 to 1½ cups per week Whole grains Certain whole grains, including oats and barley, are good sources of soluble fiber, which can help in lowering cholesterol. Make a batch of steel-cut oats and refrigerate the leftovers to re-heat for a quick breakfast. Cook a batch of barley or spelt berries and use as the base for other dishes, such as soup or pilaf. 3 servings per day (in place of refined grains) Berries Daily intake of berries, such as blueberries and raspberries, may help reduce total and LDL cholesterol, triglycerides and blood pressure, while potentially increasing HDL cholesterol. Additionally, the colorful anthocyanins in berries are powerful antioxidants and anti-inflammatory agents. Fresh, frozen or freeze-dried berries (including berry powders). Add them to yogurt, oatmeal, salads and smoothies. At least three (1-cup) servings of berries per week, preferably more Avocado In a review of 10 studies, eating avocado in place of other fats (primarily saturated fats) significantly reduced total and LDL cholesterol, as well as triglycerides. Top salad with diced avocado instead of bacon. Drizzle avocado oil on a baked potato in place of butter and sour cream. Replacing high-saturated fat flavorings with avocado Garlic In a recent observational study, older women who ate an average of 5 grams per day of allium vegetables, such as 1½ garlic cloves (or onions and leeks), were nearly 20 percent less likely to die of heart disease over a 15-year period. Add chopped, raw garlic to homemade salad dressing or use it to flavor just about any vegetable, fish, meat or soup dish. About 1 to 2 fresh garlic cloves per day Green tea Studies show a 5 percent decrease in heart disease risk per each cup of green tea you drink daily. Beneficial compounds (catechins) in green tea may modestly reduce total and LDL cholesterol. Flavor green tea with a squeeze of fresh lemon or orange juice. Add steeped green tea instead of plain boiled water to a packet of instant oatmeal. About 2 to 3 cups of green tea per day