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Vitamins K and A, folate, magnesium, iron, fiber
Spinach
Vitamins B6, C, E and K, folate, fiber
Broccoli
VEGETABLES
Vitamins K and A, folate, magnesium, iron, fiber
Wild or fresh salmon
OMEGA-3 FATTY FISH
8
Soy
You may be eating a balanced diet, but some foods have more heart-healthy nutrients than others. Below are the best foods for POWERING YOUR HEART.
1
Fruit
Soy
Grains
Legumes
Nuts/Seeds
7
6
5
4
3
2
1
Vitamin C, iron, potassium, fiber
Edamame
Fiber, zinc, phosphorus, a complete protein (contains all essential amino acids, like beef, poultry and fish)
Quinoa
Vitamins B1 and B6, folate, protein, soluble fiber, niacin, copper, iron, magnesium, manganese, potassium, zinc, omega-3 fatty acids
Dried beans
Plant-based omega-3 fatty acids, copper, protein, fiber
Walnuts
10
9
12
11
14
13
16
15
17
Plant-based omega-3 fatty acids, copper, protein, fiber
GO MEATLESS
If you’re trying to lose weight, legumes are a great source of protein. They digest very slowly and will keep you feeling full.
MAKE WEIGHT LOSS EASIER
Plant-based omega-3 fatty acids, copper, protein, fiber
BEST SOURCE OF OMEGA-3S
For Your Heart
POWER
7
Vitamins A, C and K, fiber
Kale
Vitamins B6, C and K, calcium, fiber
Bok choy
TP Fill half your plate with veggies at lunch and dinner.
TIP
TP Have 4 ounces of omega-3 fatty fish twice a week.
TIP
TP Have fruit with breakfast and as a snack (3 servings per day).
TIP
POWER
7
1
TP Try tofu and edamame in salads or stir fry. Edamame is a great snack too!
TIP
TP Try quinoa as a meatless meal or side, and cooked rolled oats for breakfast on most days to help lower bad cholesterol.
TIP
TP Try replacing meat with legumes in meatless meals every week, or enjoy them in soups, salads and sides.
TIP
TP Add ground flaxseed to cooked oatmeal, yogurt and smoothies (2 tablespoons per day).
TIP
Extra Tips
Vitamins B12 and D, protein, niacin, selenium, omega-3 fatty acids
Tuna
Vitamin C, fiber, flavonoids
Apple
Vitamin B1, protein, niacin, folate, calcium, copper, iron, magnesium, manganese, potassium, zinc
Tofu
FOODS
FOODS
Vitamin C, folate, manganese, potassium, fiber
Berries
Soluble fiber, magnesium, manganese, potassium, zinc
Oats
Vitamins B1 and B6, protein, soluble fiber, niacin, folate, iron, magnesium, manganese, potassium, zinc
Lentils
Vitamin E, copper, magnesium, fiber, protein
Almonds
Plant-based omega-3 fatty acids, soluble fiber, B1
Ground flaxseed