10 Foods To Eat Every Week

Fish

Twice A Week — Omega-3 fatty acids found in high-fat fish may help maintain normal heart function, prevent platelets from clotting, and promote healthy blood pressure. Salmon, tuna, mackerel, sardines, swordfish.

Beans

3-4 Times A Week — Provide lots of fiber, which reduces LDL ("bad" cholesterol); if beans are a substitute for animal meat, they reduce saturated fat in your diet, which also decreases LDL cholesterol and prevents hardening of arteries. Soy products such as tofu or soyburgers.

Cruciferous vegetables

Every Day — Provide generous amounts of fiber and micronutrients that decrease LDL cholesterol and prevent hardening of arteries. Broccoli, cauliflower, Brussels sprouts, cabbage.

Brightly colored vegetables

Every Day — Fiber and micronutrients decrease LDL cholesterol and prevent hardening of arteries. These are also low in calories, which helps keep weight down — which also reduces risk of heart disease. Spinach, romaine lettuce, winter squash, carrots, bell peppers.

Fruits

Every Day — Fiber and micronutrients decrease LDL cholesterol and prevent hardening of arteries. Any fresh fruit  —  apples, peaches, plums, apricots, berries; dried fruit; frozen fruit; even canned fruit. (Not fruit juice because it doesn't have fiber.)

Whole Grains

Every Day — Fiber and micronutrients decrease LDL cholesterol and decreasing risk of heart disease Whole-wheat bread, brown rice, oatmeal and popcorn.

Canola and soybean oil

Every Day — (Use when cooking to replace butter, margarine, or shortening.)  — These oils are high in omega-3 fatty acids, which may help maintain normal heart function, prevent platelets from clotting, and promote healthy blood pressure. They also are high in unsaturated fats, which lower LDL cholesterol. Cholesterol-lowering tub spreads.

Low-fat, Non-fat Dairy Products

Every Day — These products reduce risk of heart disease, if they replace whole-fat dairy products. Buttermilk and low-fat/non-fat milk, cottage cheese, yogurt.

Alcohol

Every Day — (Just 1 drink for females, 2 drinks for males, only if you already drink.) — Alcohol has been shown to increase HDL ("good") cholesterol, lowering the risk of heart disease. A 12-ounce beer, 5 ounces of wine, 1.5 ounces of 80-proof liquor.

The Occasional Treat

Once In Awhile — Eat something you love — but in moderation. Slice of birthday cake, chocolate on Valentine's Day.

Plus! A Generous Helping of Exercise

Every Day — Make sure you accumulate 30 minutes of exercise each day. It helps keep your LDL and HDL cholesterol levels in good shape. Walking, taking the stairs, running, bicycling — whatever you enjoy.

Source: Alice H. Lichtenstein, DSc, professor of nutrition at Tufts University and vice-chair of nutrition for the American Heart Association.

Originally published May 2002.

Edited by Charlotte E. Grayson, MD, April 2002.

© 2002 WebMD Corporation. All rights reserved.