This document discusses several foods that are healthy for the heart. It recommends eating apples, which contain phytochemicals that act as anti-inflammatories and prevent blood clotting. Almonds are also recommended as they contain vitamin E to help control cholesterol. Soy protein can help prevent strokes and is a healthier alternative to red meat. Berries like blueberries contain antioxidants like vitamin C. Salmon contains heart-healthy omega-3 fatty acids and helps prevent blood clotting. Tomatoes contain lycopene which can lower cholesterol and reduce heart disease risk. Whole grains, oats, brown rice and red wine are also mentioned as heart-healthy options.

1. Foods for a Healthy Heart
Apples: An apple a day keeps the doctor away: a very clichéd saying but very
true. Phytochemicals, present in apples, act as an anti-inflammatory and also
prevent the blood from clotting. It is also high on fibres and vitamins. An apple
also makes the perfect snack for someone who is always on the go. Plus it is
available in different varieties, so you might not get bored of it soon. Add a few
chopped pieces of apple in your Greek salad making it healthier.

2. Almonds: Have you been avoiding nuts for the oil they contain? If yes, then
bring it back to your plate because this oil is actually healthy for your heart. The
Vitamin E that almonds contain helps in keeping your cholesterol level under
control. Like apples, almonds are also high on fibre and Vitamin content. Again a
perfect 5 PM snack. Add to your heart's health by eating 4–5 soaked almonds
each morning with your breakfast.

3. Soy: Soy is not a very tasty option but it's really good for your heart. Soy protein
can prevent you from having a stroke. It is also a great replacement for the red
meat that you've been trying to cut on. This will help in reducing the intake of
saturated fats. Add a few chunks of soy to your rice or stir fry it with your veggies.
You can also use soy milk as a substitute for regular milk, for making milk shakes
and with your morning cereal.

4. Berries: Strawberries, cranberries, blueberries, mulberry, huckleberry,
gooseberry and all the other berries are a pack load of vitamin C. With so many
flavours you can possibly never get bored of eating berries. Apart from vitamin C
they also contain calcium and beta-carotene. These fibrous fruits are perfect with
breakfast oats or with yogurt. Out of all these berries blueberry has the most
nutrients that will keep your heart healthy.

5. Salmon: Your heart will love you for the fresh salmon you have and so will your
taste buds. Fish contains omega-3 fatty acids. This will help your blood from
clotting. It is suggested that you should eat fish (sea food) atleast twice a week
for a healthy heart. Opt for grilled fish and avoid spicy seasoning. You can also
add a dash of lime to it for an excellent flavour and add it to your green salad.

6. Tomatoes: Tomatoes contain lycopene (a phytochemical) that is known to lower
cholesterol, cut risk of colorectal cancer and heart disease. Studies show that
men who regularly eat food rich in lycopene have lesser chances of developing
prostate cancer and heart disease. You might want to start enjoying tomato
sauce as it has more lycopene. Cooked tomato works much better on your body
that raw ones. So start adding it to your vegetables and salads. Tomato is also
known to improve memory and other signs of aging.

7. Green leafy vegetables and olive oil are vital for maintaining a healthy heart. One
serving of leafy greens a day can be key to preventing heart disease. So add
them in plenty to your daily diet!

8. Whole Grain: Starting the day with whole-grain cereal may lower the risk of
heart failure in the long run, as whole grains protect against coronary heart
disease.

9. Oats: Start your day with a bowl of oats! Oats are full of fibre, omega-3 fatty
acids, folate, and potassium, and can help lower cholesterol levels and keep
arteries clear.

10. Brown rice: may be a better choice over white because it has an ingredient that
protects against high blood pressure and atherosclerosis. It is also a good source
of fibre and helps lower cholesterol levels in the body.

11. Red Wine: And last, but not the least, ditch your beer and whiskey and say
cheers with wine. Antioxidants in red wine called polyphenols may help protect
the lining of blood vessels in your heart.