What foods repair your heart?

Vegetables and Fruits Fresh vegetables like tomatoes, cabbage, and carrots. Leafy greens for salads, like Romaine lettuce, spinach, and kale. Canned vegetables that are low in sodium. Frozen vegetables without added butter or sauces, like broccoli or cauliflower. More items...

health.gov - Heart-Healthy Foods: Shopping List - MyHealthfinder | health.gov

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When it comes to your heart, what you eat matters. Follow these tips for heart-healthy eating: Eat less saturated fat . Cut back on fatty meats and high-fat dairy products. Limit foods like pizza, burgers, and creamy sauces or gravy. Cut down on sodium (salt) . Read the Nutrition Facts label and choose foods that are lower in sodium. Look for foods labeled “low sodium” or “no salt added” — like some canned soups, canned vegetables, packaged meals, and snack foods. Get more fiber . Eat vegetables, fruits, beans, and whole grains to add fiber to your diet.

Take this list with you the next time you go food shopping.

Vegetables and Fruits

Eat a variety of vegetables and fruits — including options that are fresh, frozen, canned, or dried.

Fresh vegetables like tomatoes, cabbage, and carrots

Leafy greens for salads, like Romaine lettuce, spinach, and kale

Canned vegetables that are low in sodium

Frozen vegetables without added butter or sauces, like broccoli or cauliflower

Fresh fruits like apples, oranges, bananas, pears, and peaches

Canned, frozen, or dried fruit without added sugars

Farmers markets are great places to buy vegetables and fruits that are in season. Find a farmers market near you.

Dairy

Look for fat-free or low-fat options.

Fat-free or low-fat (1%) milk

Fat-free or low-fat plain yogurt

Fat-free or low-fat cheese or cottage cheese

Soy milk with added calcium, vitamin A, and vitamin D

Whole Grains

For products with more than 1 ingredient, make sure whole wheat or another whole grain is listed first in the ingredient list. Look for products that say 100% whole grain.

Whole-grain bread, bagels, English muffins, and tortillas

Whole-grain hot or cold breakfast cereals with no added sugar, like oatmeal or shredded wheat

Whole grains like brown or wild rice, quinoa, or oats

Whole-wheat or whole-grain pasta and couscous

Proteins

Choose a variety of foods with protein.

Seafood — fish and shellfish

Poultry — chicken or turkey breast without skin, or lean ground chicken or turkey (at least 93% lean) Lean meats — like pork shoulder, beef sirloin, or lean ground beef (at least 93% lean)

Beans, peas, and lentils — like black beans and garbanzo beans (chickpeas)

Eggs

Unsalted nuts, seeds, and nut butters, like almond or peanut butter

Tofu

Healthy Fats and Oils

Replace saturated fat with healthier unsaturated fats like seafood, nuts, seeds, avocados, and oils. Try these healthy swaps: Vegetable oil (canola, corn, olive, peanut, safflower, soybean, or sunflower) instead of butter for cooking

Low-fat or light mayonnaise instead of full-fat mayo

Oil-based salad dressings like balsamic vinaigrette or Italian instead of creamy dressings like ranch Vegetable oils are usually healthy choices — just avoid coconut and palm oils, which are high in saturated fat. And margarine and other soft spreads may have less saturated fat than butter — check the Nutrition Facts label and look for options with less saturated fat.

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Is five-a-day a lie?

Evidence shows there are significant health benefits to getting at least 5 portions of a variety of fruit and vegetables every day. That's 5 portions of fruit and veg in total, not 5 portions of each. A portion of fruit or vegetables is 80g.

nhs.uk - Why 5 A Day? - NHS

Fruit and vegetables are part of a healthy, balanced diet and can help you stay healthy. It's important that you eat enough of them. Evidence shows there are significant health benefits to getting at least 5 portions of a variety of fruit and vegetables every day. That's 5 portions of fruit and veg in total, not 5 portions of each. A portion of fruit or vegetables is 80g. The 5 A Day campaign is based on advice from the World Health Organization (WHO), which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke and some types of cancer.

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