Legumes (lentils, chickpeas, black beans, kidney beans)
From Robin Spence, Union Memorial Hospital:
Spinach — All leafy greens provide folic acid (cuts heart attack risk), vitamins A & C (antioxidants), potassium (helps control blood pressure) and fiber (helps lower cholesterol).
Fish & shellfish — Fatty fish contain omega-3 fatty acids which help prevent blood platelets from sticking together, sudden cardiac death and arrhythmias.
Dried beans & peas — A great source of potassium, soluble fiber and cholesterol-free protein.
Watermelon, cantaloupe — Full of antioxidants, potassium, vitamin C and fiber.
Soy protein —
25 grams or more of soy protein daily, such as tofu or soy milk, helps lower cholesterol.
Oatmeal & barley — Soluble fiber helps rid your body of cholesterol and lesstns the effect of carbohydrates on blood glucose levels.
Garlic & onions — Garlic helps prevent platelets from sticking together. Onion does too, but to a lesser degree.
Sweet potatoes — Sweet potatoes are a rich source of vitamin A and potassium.
Avocado — Packed with nutrients including vitamins A & E, soluble fiber and healthy monounsaturated fat.
Skim milk — Provides protein and potassium without fat. Calcium can also help control blood pressure.