Heart-healthy Foods

Good for Heart

Patients
Dr. dr. Herni Suprapti, M.Kes
Food contains Omega-3 Fatty Acids
Found in fatty fish like salmon and alpha-linolenic
fatty acids (found in plant foods like walnuts)

• Help boost the immune system,

• reduce blood clots and protect against heart attack,
• increase good HDL levels
• lower triglyceride levels
• protect arteries from plaque buildup
• anti-inflammatories
• lower blood pressure

2
 SALMO
N
Salmon is high in omega-3 fatty acids, which can
decrease your risk of abnormal heartbeats
(arrhythmias), lower triglyceride levels, slow the growth
of plaque in your arteries, and slightly lower blood
pressure.

Farmed Vs. Wild Salmon

The American Heart Association
recommends two servings of omega-3
Does the way your salmon was raised
rich foods like salmon each week. A
influence its omega-3 contents?
serving size is 3.5 ounces of cooked fish.
Many grocery stores now carry both farm-raised
and wild-caught salmon. It turns out that farm-
Salmon is a versatile food. Grill it with a rub or marinade, raised salmon tends to have more omega-3 fat,
chop some and add it to a pasta dish with fat free marinara but also more total fat. Even though farmed
sauce, or add it to your salads for a protein punch. salmon has more saturated fat, it is still about half
the amount found in the same portion of flank
steak.
3
 TUNA
Tuna contains omega-3 fatty acids. Although not as high in omega-3 as
salmon, tuna does provide a moderately good amount. One serving of tuna
also provides about half of your daily requirement of niacin, a nutrient that
may improve survival odds for those who have had a heart attack.

Tuna salad (light on the mayo) is an easy lunch snack

that will keep you full. Tuna makes a great salad
topping, and can also be grilled for a tasty dinner.

Choosing Canned Tuna

picking the right can is sometimes difficult. The two
most common types are white tuna, made from albacore, and
light tuna, made from smaller tuna types (usually skipjack). White
has more omega-3s, but also higher mercury levels, a particular
concern for pregnant women.

Some tuna comes in oil, and some comes in water. Tuna in water
contains significantly more omega 3 fat. That’s because plenty of 4
that omega 3 fat is lost along with any oil you drain from the can.
 WALNU
TS
Walnuts provide a lot of the same health protection as almonds and other tree
nuts. They contain plant omega-3 fatty acids, vitamin E, magnesium, folate, fiber,
heart-favorable monosaturated and polyunsaturated fats, and phytosterols

Though they are heart-healthy, they are also high in fat

and calories and should be eaten in moderation. As
with all nuts, keep walnut portion sizes in mind. One
serving of walnuts should fit neatly in the palm of your
hand, a portion that provides about 200 calories.

5
 OATMEA
L
Oatmeal is a tasty breakfast food, and another good
source of those omega-3 fatty acids. And it is a fiber
superstar, offering 4 grams in every one-cup serving. It
also has nutrients like magnesium, potassium, and iron.

Oatmeal is a filling breakfast, and you can top it with

fresh berries for an even more heart-healthy meal. Try
fat free oatmeal cookies, oat bread, or mix whole rolled
oats into a turkey burger meatloaf.

6
 ALMON
D
Nuts have been shown to lower blood cholesterol. And for a heart-
healthy nut, almonds make a great choice. They contain plant
omega-3 fatty acids, vitamin E, magnesium, calcium, fiber, and
heart-favorable monounsaturated and polyunsaturated fats.

Just be sure your almonds are raw or dry roasted

(rather than oil roasted), and keep portion sizes in
mind. Though they are heart-healthy, they are also high
in fat, some of which is saturated fat. Like other nuts,
almonds are dense with calories, and a little can go a
long way. They are best eaten in moderation.

7
Food contains Phytoestrogens
Substances in plats (i.e. flaxseed) that have a weak estrogen-like action in
the body. Studies suggest flaxseed lowers the risk of blood clots, stroke and
cardiac arrhytmias. It may also help lower total and LDL “bad” cholesterol
and triglicerides and even blood pressure

8
FLAXSEED
(GROUND)
Ground flaxseed also has omega-3's, along with both
soluble and insoluble fiber. It has one of the highest
available sources of lignans, which have both plant
estrogen and antioxidant qualities.

What About Flaxseed Oil?

Flaxseed oil is loaded with omega-3s, but they are the less effective type
known as ALA (alpha-linolenic acid). ALA needs special enzymes to be
converted to omega-3, and these enzymes are found in your body in limited
supply.

This means that at most, you can expect about 15% of your flaxseed oil
omega-3s to be converted into its most useful forms. So while you certainly
do get some benefit, it may be less than your supplement label suggests. 9
 Food contains Phytosterols,
Carotenoids, B-complex Vitamins
Plant sterols that chemically resemble cholesterol – and seem to reduce blood
cholesterol. All nuts and seeds, including wheat germ have phytosterols

Carotenoids are good for heart-protective antioxidants in many colorful fruits

and veggies. Alpha-carotene, beta-carotene, lutein and lycopene are
carotenoids

Vitamins C & E is an Antioxidants that protect cells from free radical damage.
Magnesium, potassium and calcium help lower blood pressure. Fiber rich
foods help lower cholesterol levels
10
 BLACK or KIDNEY
“Beans, beans, good for your heart.”
BEAN
Turns out it's true!

Beans have lots of soluble

fiber, B-complex vitamins,
niacin, folate, magnesium,
calcium, and, you guessed it,
omega-3 fatty acids.

Try black beans on a whole-grain

pita tostada with avocado, or
combine them with corn kernels
Add canned kidney beans to a salad of cucumber, fresh
and onions to make stuffed bell
corn, onions, and peppers, then toss with olive oil and
peppers. apple cider vinegar. Or bring black beans and kidney
beans together for a delicious, nutritious vegetarian chili. 11
 TOFU and
EDAMAME
Tofu is a great source of protein. It's vegetarian. And it's
full of heart-healthy nutrients including niacin, folate,
calcium, magnesium, and potassium.

Avoid Processed Tofu Products

Although tofu has been shown in many studies to have heart-
protective qualities, it depends on how you prepare it tofu is not
always in good company. It is included in many ultraprocessed
foods, a type of food that has been associated with obesity and
cardiovascular health problems

Thinly slice firm tofu, marinate for several hours and grill or add
to your favorite veggie stir-fry. Make a tofu, lettuce, and tomato
sandwich on whole grain bread, use instead of meats in pasta
dishes, and add in slices or cubes to salads for added protein.
12
 BROWN
RICE
Brown rice is not only tasty, it's part of a heart
healthy diet too. Brown rice provides B-
complex vitamins, magnesium, and fiber

You can add brown rice to just about any dish and you
can't go wrong. Microwaveable brown rice with a few
chopped veggies makes an easy and quick lunch. Mix it with
some black beans or tofu, make a stir-fry, add to soups, or
try it cold mixed into an avocado salad

13
SOY MILK

Soy milk contains isoflavones (a flavonoid), and brings

lots of nutrition into your diet. Nutrients include B-
complex vitamins, folate, calcium, magnesium,
potassium, and phytoestrogens. The protein found in soy
milk, versus the protein found in animal milks, can help
lower blood cholesterol levels and may provide other
cardiovascular benefits.

Use soy milk in your whole grain breakfast

cereal or blend in a smoothie, or replace the dairy
milk in any recipe with soy milk.
14
 BLUEBER
RIES
Berries are good for your heart, along with the rest of your
body. Blueberries are packed with nutrients that are part of a
healthy diet, including beta-carotene and lutein (carotenoids),
anthocyanin (a flavonoid), ellagic acid (a polyphenol), vitamin
C, folate, calcium, magnesium, potassium, and fiber.

Berries are easy to eat as a healthy snack by

themselves, or on top of your cereal or pancakes, or
blend into a smoothie, top off your low-fat yogurt, or
have some on a salad.

15
 CARROTS

Carrots are probably best known as a great source of

carotenes. They have lots of the well-known nutrient
beta-carotene, but carrots are also a good source of
both alpha and gamma carotenes (carotenoids).
Studies have associated higher levels of beta carotene
with a lower risk of heart disease and stroke.

Baby carrots make a great snack. Chopped up they add

crunch to salads, and you can even sneak shredded
carrots into many recipes including tomato sauce,
muffins, and pasta.
16
 SPINACH
Spinach packs a heart-healthy punch with
beta-carotene, vitamins C and E, potassium,
folate, calcium, and fiber.
Fresh Spinach or Frozen?
Frozen spinach contains less folate than freshly
harvested spinach, and some studies say folate might
lower your risk of heart disease. However, there’s a
catch—fresh spinach’s folate degrades over time. So, if
your fresh spinach has been driven long distances
before it reaches your table, or if you leave it in the
fridge for a week, frozen spinach may actually be more
nutritious.

17
BROCCOL
I

Broccoli is a powerhouse vegetable with beta-

carotene, vitamins C and E, potassium, folate,
calcium, and fiber.

Broccoli tastes great added to soups, mixed in with

veggie dips, added to salads, or mixed with a brown
rice dish. Adding more broccoli to your diet is a sure
way to improve the health of your heart.

18
 SWEET
POTATOES
Sweet potatoes are an excellent source of vitamins. You will find vitamin A and C inside
them, and sweet potatoes are a rare low-fat source of vitamin E. They also have potassium,
folate, calcium, and fiber—and you get even more fiber when you eat their skins.

You can prepare a sweet potato almost any way you

want and it will be tasty! Bake it whole and top with
veggies. Cut it into slices and bake until crisp for
healthy fries. Use a food processor and puree sweet
potato for a creamy-tasting soup. They also make a
great side dish mashed up.

Sweet potatoes are not the same as yams. Yams are

healthy too, but sweet potatoes pack more nutrients
and fiber.

19
 RED BELL
PEPPERS
Red bell peppers are tangy, crunchy, and full of heart-
healthy nutrients like beta-carotene and lutein (carotenoids),
B-complex vitamins, folate, potassium, and fiber

Peppers are delicious in salads and wraps, or cut into

slices to snack on raw. Grill or roast them for a hearty
side dish, or add to sauces or main dishes for extra
flavor.

When it comes to heart-protective nutrients in bell peppers, color counts. Red

peppers have significant stores of beta-carotene, for instance. While still
healthy in many other ways, yellow bells have nearly no beta-carotene at all
20
 ASPARAG
US

Asparagus is a healthy veggie that contains beta-carotene

and lutein (both carotenoids), B-complex vitamins, folate,
and fiber.

Asparagus makes an excellent heart-healthy side dish. Grill

or steam lightly and sprinkle with some balsamic
vinaigrette. Add to salads, stews, or casseroles for added
health benefit.

21
 ORANGES
Oranges are a perfect totable snack. They’re juicy and
filled with nutrients such as the antioxidant beta-
cryptoxanthin, carotenoids like beta- and alpha-carotene
and lutein, as well as flavones (flavonoids), vitamin C,
potassium, folate, and fiber.

The whole fruit is best, and tasty to eat on its own. You
can also add orange slices to salads, yogurt, or even
chicken dishes. Orange juice can also offer some of the
same benefits, but pound for pound you are best off
eating the fruit whole.

22
 TOMATOE
S
Tomatoes are a versatile heart-healthy food with beta- and alpha-carotene,
lycopene, lutein (carotenoids), vitamin C, potassium, folate, and fiber.
Lycopene in particular has been studied a possible protection from
cardiovascular disease, though studies remain inconclusive.

Raw, tomatoes can be added to

sandwiches or salads. Cooked, they make
great sauces, and are perfect additions to
pasta dishes.

23
 ACORN
SQUASH
Acorn squash is another heart-healthy food with
beta-carotene and lutein (carotenoids), B-complex
and C vitamins, folate, calcium, magnesium,
potassium, and fiber.

Baked acorn squash is a great winter food. To make

this, simply cut the squash in half, scrape out the seeds,
and fill with brown rice and veggies before roasting.

24
CANTALO
UPE

Cantaloupe is a summertime favorite that also contains

heart-healthy nutrients such as alpha- and beta-
carotene and lutein (carotenoids), B-complex and C
vitamins, folate, potassium, and fiber.

You can enjoy cantaloupe any time of day – just cut

and eat! Also try some blended into a smoothie, or mix
with other fruits for a fresh fruit salad.

25
 PAPAYA

Papaya contains the carotenoids beta-carotene, beta-

cryptoxanthin, and lutein. It adds vitamins A and C to
your diet, along with folate, calcium, and potassium.

Papaya goes great with heart-healthy salmon. Try it in a

smoothie, fruit salad, frozen into a popsicle, added to
salsa, or even grilled

26
 Food contains Polyphenols
Antioxidants that protect blood vessels, lower blood pressure and reduce
LDL “bad” cholesterol. Flavonoid polyphenols include catechins, flavonones,
flavonols, isoflavones, reservatrol and anthocyanins. Non flavonoid
polyphenols include ellagic acid (found all types of berries.

27
 CHOCOLAT
E
Good news! Chocolate contains heart-healthy
resveratrol and cocoa phenols (flavonoids), which can
lower blood pressure.

Stick to dark chocolate with 70% or higher cocoa

content to reap the benefits, and remember moderation
is key because chocolate is high in calories, fat, and
sugar. Only one serving is needed.

28
 TEA
Like red wine, tea contains catechins and flavonols,
which can help maintain the health of your blood
vessels, and may keep blood clots from forming. Green
tea in particular has been touted for its antioxidant
properties.

Tea may reduce your risk for heart problems, according

to one long-term study of more than 6,000 adults. The
study found that adults who drank 1-3 cups of tea every
day had better coronary calcium scores. Coronary
calcium can be a precursor for heart attack, stroke, and
other heart problems.

Enjoy tea hot or cold. Try adding some lemon. To get more antioxidants from the tea, brew with
hotter water, and steep for at least three to five minutes. Avoid sugar or cream as these add
unnecessary calories and fat. 29
 RED
WINE
Red wine contains types of flavonoids called catechins, as well as the antioxidant resveratrol.
Flavonoids can help maintain the health of your blood vessels, and may help prevent blood clots.
Resveratrol has been shown in the lab to have heart-protecting benefits.

Keep in mind, though, that the American Heart

Association does not recommend people start drinking
simply to prevent heart disease. Drinking alcohol carries a
risk of alcoholism, and can lead to high blood pressure,
obesity, stroke, breast cancer, suicide, and auto accidents.
Enjoy red wine in moderation (or example, one wine glass-
full with a meal).

Have a glass of wine with dinner, or make a wine spritzer –

mix wine with sparking water – to cut calories while still
getting many of the benefits. 30
Thank You

31