10 foods love your heart: February is National Heart Month—the perfect time to reap the benefits of these …

Natural Health, Feb, 2008 by Karen Kelly

"EAT WALNUTS EVERY DAY," was the surprising "prescription" Tuvana Bain, M.D., delivered at my annual checkup this year. Just back from a medical conference, she advised that eating a few handfuls of walnuts every day could significantly lower my levels of endothelin, a natural compound that causes inflammation of arteries and plaque buildup in blood vessels and contributes to heart disease, which is still the leading cause of death in the United States.

My doctor's unorthodox (but appealing) advice piqued my curiosity: What other foods should I be eating to keep my heart pumping? What makes a food especially heart-healthy? With the latest research to guide me, I came up with the ten best foods for your heart, then incorporated them into six recipes that I've made a regular part of my repertoire. (For a guide to finding more cardio-friendly foods, see "Anatomy of a Heart-Healthy Food," page 82.)

1. asparagus

Asparagus is high in saponin, a phytochemical that binds with bile acids and cholesterol, washing these fatty compounds from the body. One serving of asparagus does not contain an effective dose, but including saponin-rich foods like quinoa and alfalfa sprouts in your diet has a cumulative beneficial effect. Asparagus also contains anti-inflammatory nutrients like folate and vitamins C and D.

2. chocolate

Long considered a temptation to sin, chocolate has recently been elevated from a special-occasion treat to a daily staple. One impressive 2006 analysis at the University of Scranton in Pennsylvania showed that eating about six ounces of dark chocolate per day significantly inhibited atherosclerosis and lowered low-density lipoprotein (so-called "bad" cholesterol) and triglycerides, raised high-density lipoprotein, and protected the lower-density lipoproteins from oxidation. The same report found that cocoa contains phenols--antiseptic, anti-inflammatory compounds that reduce the risk of heart disease by keeping fat-like substances from oxidizing in the bloodstream and clogging the arteries.

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3. green tea

"Green tea has much less caffeine than black or oolong teas, making it more practical to drink with meals," advises nutritionist Jonny Bowden, Ph.D., C.N.S., author of The 150 Healthiest Foods on the Planet (Fair Winds Press, 2007). All three teas contain antioxidants like vitamins A, C, and E, tannins, and flavonoids (organic compounds that help flush out carcinogens and fight cancer cells and mutation).

4. herring

Often upstaged by salmon, herring actually harbors some of the highest levels of omega-3 fatty acids, which decrease triglyceride levels and the growth rate of atherosclerotic plaque and lower the risk of arrhythmia, which can lead to sudden cardiac death. Fresh herring is even better: A three-ounce serving supplies about two grams of omega-3s.

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5. oatmeal

The soluble fiber in oatmeal binds with low-density lipoproteins and expels them from the body. Oats are also a good source of protein, calcium, iron, magnesium, zinc, copper, manganese, thiamin, folacin, and vitamin E, and they contain more healthy oils than other grains. Steel-cut oats, though not ideal for baking, are best for breakfast: They retain more nutrients than rolled oats.

6. oranges

Researchers at the Hebrew University in Jerusalem reported in 2006 that the flavanones (a subcategory of flavonoids) in oranges decrease LDL cholesterol and increase HDL cholesterol. The researchers suggest people with high cholesterol should eat more oranges, grapefruit, and lemons before turning to a prescription statin drug. In fact, flavanones are so powerful, doctors caution statin patients against eating citrus fruits, especially grapefruit, since it may increase the effect of the drug.

7. papaya

This bright, coral-colored tropical fruit is a good source of digestive enzymes and potassium, says Bowden. "Because R helps maintain smooth-muscle contractions like the heartbeat, potassium is one of the top three heart nutrients, and papayas have more than bananas." A medium papaya has 781 milligrams compared with 371 mg in a medium banana.

8. dried plums

These wrinkly, naturally sweet treats, otherwise known as prunes, contain very high levels of antioxidants. In fact, USDA statistics cite a whopping 5,770 units per 100 g compared with 2,400 units for the same amount of blueberries. "Dried plums are also high in fiber, which has been shown to be a crucial component in longevity and preventing heart disease in numerous epidemiological studies," says Bowden. A half-cup or 3.5-ounce serving has roughly 25 percent of the daily requirement for fiber (approximately 25 g for an average-size woman) and only about 200 calories.

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9. sweet potatoes

"The more color a vegetable has, the better. And sweet potatoes fill the bill because of the carotenoids--potent antioxidants--they contain," says Bowden. The same nutrient that protects the plant in nature by making it less vulnerable to the rays of the sun and by warding off predators (who don't like the taste) also shields our hearts from damage caused by free radicals, explains Bowden.