Foods for a Healthier Heart

Heart disease is the number-one killer for fire fighters and the second leading cause of death in America. A healthy lifestyle and heart health go hand-in-hand. You can lower your risk of heart disease by eating right and maintaining a healthy weight.

Foods to Fill Your Plate

What you eat is very important for heart health. A good diet really makes a difference.

Pile your plate with fruits and vegetables. They have more vitamins, minerals and health-enhancing compounds like antioxidants than any other food group. In fact, nutrition and heart health expert Dr. Penny Kris-Etherton of Pennsylvania State University says, "We are at the tip of the iceberg in terms of identifying all of these bioactive compounds and how they work."

Whole grains are another winner. They are low in calories and fat and a great source of complex carbohydrates, the primary fuel for our bodies. Research shows eating three servings of this powerful food each day can lower your risk of heart disease and diabetes. Some examples of whole grains are whole wheat, barley, brown rice, oats and corn (including popcorn).

Fruits, vegetables and whole grains are all rich in fiber. Studies have shown that fiber lowers cholesterol. It also makes you feel full, which can help in controlling your weight. You should aim to eat 25 to 38 grams of fiber each day, depending on your age and your sex.

Experts recommend eating at least two servings of baked or grilled fish each week because it's high in heart-healthy omega-3 fatty acids. Good, fresh fish to consider are salmon, mackerel, flounder, tuna and halibut.

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