THE HEALTHIEST VEGETABLES FOR YOU

Move this antioxidant-rich produce to the top of your shopping list.

Onions

You'll get the most out of this veggie's cancer-fighting antioxidants by eating it raw; cooking onions at a high heat significantly reduces the benefits of phytochemicals that protect against lung and prostate cancer. Try combining chopped raw onions with tomatoes, avocado, and jalapeño peppers for a blood sugar–friendly chip dip. Finish with a splash of lime juice.

Corn

On the cob or off, just make sure you eat your corn cooked! A study in the Journal of Agricultural Food and Chemistry found that the longer corn was cooked, the higher the level of antioxidants like lutein, which combats blindness in older adults. Try this recipe for coconut grilled corn.

Peas

Tiny but mighty, one study in the International Journal of Cancer found that daily consumption of green peas along with other legumes lowered the risk of stomach cancer. Try a brown rice risotto with lemon and green peas.

Kale

This veggie's curly green leaves are chock full of vitamin C, an antioxidant that may reduce the risk of heart disease by lowering levels of LDL, or "bad" cholesterol. Try one of these easy kale recipes.

Broccoli

Broccoli is full of cancer-fighting antioxidants. One study found men who ate 5 servings or more per week of cruciferous veggies (broccoli's one of them!) were half as likely to develop bladder cancers over a 10-year period as men who rarely ate them. Enjoy with some broccoli cheddar soup.

Red bell pepper

One medium pepper is light on calories (only 32!) but heavy on vitamin C, providing 150 percent of your recommended daily value and warding off atherosclerosis, which can lead to heart disease. Try one of these recipes for stuffed peppers.

Spinach

Spinach is packed with carotenoids—antioxidants that promote healthy eyes and help prevent macular degeneration, the leading cause of blindness in older adults. Cooking the green helps make lutein (a carotenoid) more absorbable by your body. Try this spinach and goat cheese omelet.

Alfalfa sprouts

This tiny powerhouse is rich in beta-carotene, an antioxidant that protects against lung cancer and helps maintain healthy skin, hair, nails, gums, glands, bones, and teeth. It's also a good source of vitamin E, which may help prevent heart attacks, stokes, and lower the risk of death from bladder cancer. Try this chicken, avocado, alfalfa sprouts sandwich.

Brussels sprouts

These balls of antioxidants can help detoxify cancer-causing free radicals, and with 80 percent of your daily vitamin C in just 1/2 cup, also help fight heart disease and ward off cataracts. Try sautéing them with a little bacon or olive oil and mustard for a smoky kick.

Beets

Roasted or pickled, this root vegetable contains high levels of antioxidants that fight cancer, as well as lutein, which protects the eyes. Don't throw out those leaves! Beet greens are the most nutritious part of the vegetable and can be cooked like any other dark leafy green. Try one of these recipes where beets are the star.

SOME FOODS HELP TO LOWER HIGH BLOOD PRESSURE

Consuming less sodium may be important to help slash blood pressure levels, but eating more of these foods is good for your heart and arteries too.

Baked Potato

These tasty spuds are rich in magnesium and potassium, two nutrients that are an important part of the DASH diet (Dietary Approaches to Stop Hypertension, or high blood pressure). A potassium-rich diet helps the body become more efficient at flushing out excess sodium, which can raise blood pressure; and magnesium helps promote healthy blood flow, according to nutritionist Joy Bauer.  

Skim Milk

A cold glass of milk offers a solid serving of both calcium and vitamin D, nutrients that work as a team to help lower blood pressure by 3 to 10 percent, according to Bauer’s website. Those numbers may not sound impressive, but they could translate to a 15 percent reduction in heart disease risk, she added. Other research suggests that people with low levels of calcium are at greater risk of high blood pressure. 

Eggs

If you think eggs are not heart healthy, you should know that past studies have shown that yolks don’t raise heart disease risk; now recent research has found that egg whites can help dial down blood pressure, according to a study presented earlier this year at a meeting of the American Chemical Society. As MensHealth.com reported, when rats with high blood pressure were fed a protein found in egg whites, they experienced a drop in blood pressure that was comparable to a low dose of Captopril, a blood-pressure-lowering medication. Although more research is needed, eggs are a solid source of protein, vitamin D, and other healthy nutrients. 

Broccoli

This cruciferous veggie is a good source of the blood pressure-regulating minerals magnesium, calcium, and potassium. Previous research in animals has found that a diet high in broccoli sprouts may help reduce blood pressure, cardiovascular disease, and stroke. Broccoli sprouts are high in compounds that may help reduce damage to arteries, which may play a role in high blood pressure. 

Beet juice

People with high blood pressure who drank about eight ounces of beetroot juice experienced a decrease in blood pressure of about 10 mm Hg, according to a study published in April 2013 in the American Heart Association journal Hypertension. The magic ingredient? Nitrate, which turns into nitric oxide, a gas that widens blood vessels and aids blood flow. A glass a day could help keep blood pressure at a lower, healthier level.

Sesame and rice-bran oils

People who cooked with a blend of the two oils (available at health food stores) saw a drop in blood pressure almost comparable with the decrease that results from taking medication, according to research from the American Heart Association’s Scientific Sessions. Researchers believe the effect is due to the oils’ fatty acids and antioxidants such as sesamin, sesamol, sesamolin, and oryzanol.

Bananas

Famously rich in blood pressure-lowering potassium, one banana contains about 420 milligrams, or 11 percent of the 4,700 milligrams the American Heart Association recommends people consume daily. Surprisingly, however, many veggies are actually higher in potassium than these popular fruits. A cup of Swiss chard boasts 960 milligrams, a cup of cooked white beans has nearly 1,200 milligrams, and a whole avocado has 975 milligrams.

Dark chocolate

A tasty way to be heart healthy! Dark chocolate is rich in antioxidants called flavanols, which make blood vessels more elastic, according to Prevention.com. Stick to an ounce or less a day and make sure it contains at least 70 percent cocoa. 

TOP 12 HEART-HAPPY-FOODS

Today we are going to tell about some foods which are the best for your heart and doctors describe them as 'heart-happy-foods'.

1. Almonds

Vitamin B2 (riboflavin), vitamin E, magnesium, and zinc all help to make a handful (about 1/4 cup a day) of crunchy almonds good for your heart and your mood. B vitamins and magnesium help produce serotonin, which helps regulate mood. Zinc has also been shown to fight some negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease. They're the perfect snack — so much better than a bag of chips. Or, add some slivered beauties to your morning oatmeal.

2. Asparagus

Asparagus contains heart-healthy anti-inflammatory nutrients like folate and vitamins C and D. It is also low in calories and quick cooking. Sauté it with sugar snap peas and toss with whole wheat pasta, olive oil, lemon juice, and a bit of freshly grated Parmesan cheese and pepper for a meatless meal fit for a (very healthy) king or queen.

3. Beans

These versatile legumes contain more protein than any other plant food — just one cup provides a quarter of what we need each day. They also provide heart-healthy and stress-busting B vitamins, iron, and all-important calcium. Plus, they are considered "nature's scrub brush" because one serving's 15 grams of fiber goes through the intestines and sops cholesterol and takes it away (you know where). Use beans in soups and stews or create a vegetarian chili with kidney beans, tomatoes, carrots, celery, and a little bit of hot pepper. Puree a rinsed and drained can of white beans with two tablespoons of olive oil, a small clove of garlic, and salt and pepper for a Mediterranean-style veggie dip.

4. Blueberries

Almost all fruit is good for you — cherries, strawberries, mangos, peaches — yum! But these blue-hued beauties work overtime to provide you with antioxidants and vitamin C, both potent stress busters. They're low in calories and sugar, so you can snack on them to your heart's content without an ounce of guilt (or fat). Blueberries are also a good source of fiber, which can help relieve the cramps and constipation that can occur when you're stressed out. Pile 'em on cereal, eat them fresh from the basket, or blend them with some plain yogurt, a banana, and some ice for a fabulous smoothie.

5. Broccoli

Broccoli is packed with B vitamins and folic acid, which has been shown to help relieve stress, anxiety, panic, and even depression. Steam broccoli in the microwave (rinse and chop it, place it in a glass or other nonreactive bowl, and cover it with a damp paper towel, not plastic wrap) for a few minutes for optimal nutrition. Add a squeeze of lemon juice, a drizzle of extra-virgin olive oil, and, if you dare, a sprinkle of red pepper flakes for punch, and you've got yourself a sublime yet simple side dish.

6. Chocolate

Dark chocolate (at least 75 percent cocoa; 85 percent is best) is not only a stress reducer — who doesn't love a piece of chocolate? — but it is heart-healthy, too! One study, conducted by researchers at the University of Scranton in Pennsylvania, showed that eating 6 ounces of dark chocolate a day lowered bad cholesterol. And that's not all. Another researcher found that cocoa contains phenols — antiseptic, anti-inflammatory compounds that reduce your risk of heart disease by keeping fat-like substances from oxidizing in the blood and clogging your arteries. Do you really need a serving suggestion for chocolate?

7. Leafy greens

Spinach, kale, dandelion greens, turnip tops, and Swiss chard — they're all amazing foods that provide iron plus lots of vitamin C, both good for strong bones, teeth, and hair, and vitamin A and magnesium, both of which are excellent at helping you maintain calm. Sauté one or more type of greens with lemon or orange juice and garlic, or purée with a little low-sodium chicken or veggie broth and white beans for a satisfying soup.

8. Lean beef

Surprised this is on the list after hearing admonitions from experts about avoiding the red stuff? Don't be. Beef is a substantial stress buster. It's loaded with zinc, iron, and B vitamins (not to mention protein), all known for keeping us calm and happy. It is also satiating, meaning you feel fuller longer (hunger pangs can cause irritability and anxiety). Avoid fatty cuts, and stick to lean cuts like flank and skirt steak, and 95 percent lean ground beef. Or, look for cuts marked "round" or "loin," such as top sirloin, bottom round (great for pot roast), and tenderloin — they are the kindest cuts in terms of fat content. And limit your intake to 4 to 6 ounces when you do enjoy it.

9. Salmon and other fish

Most kinds of fish are loaded with B vitamins, particularly the renowned stress fighters B6 and B12. In fact, B12 is one of the most important vitamins in terms of serotonin production; a vitamin B12 deficiency can even lead to depression. Omega-3 fatty acids are prevalent in salmon (Alaskan wild is the best; farm-raised is the least desirable) and tuna — even the canned stuff. Grill or pan-roast fish, and serve on a bed of leafy greens with a side of lentils and carrots for a true power meal. Or, toss rinsed and drained water-packed white albacore tuna with a tablespoon of extra-virgin olive oil and a teaspoon of drained capers and serve on a bed of salad greens. You'll be doing swimmingly after meals like those!

10. Sweet potatoes

Talk about a nutritional powerhouse! The more color a veggie has the better it is for you, according to nutritionists — and sweet potatoes might be the brightest of all. Potent antioxidants found in sweet potatoes help to shield our hearts. Plus, their sweet taste makes them delicious enough to eat for dessert. But if you don't want to go that far, try chunking them up into 1-inch squares, roasting them at a high heat (400 degrees) for about 30 minutes, and then tossing them with some chopped dried plums (better known as prunes) for a tempting and unique side dish next to roasted chicken or turkey — or as a vegetarian meal on its own.

11. Walnuts

Another powerful nut! Walnuts contain alpha-linolenic acid, or ALA, an omega-3 fatty acid that is similar to the one found in salmon and herring. A handful of walnuts a day as a snack is an easy way to get this important nutrient. Or, scatter a few on top of a salad for a satisfying crunch. Or, add some to your oatmeal along with raisins or dried cranberries for a power breakfast.

12. Whole grains

Cracked wheat, barley, faro, millet, and quinoa are just a few of the 19 whole grains you can cook with and enjoy in all sorts of dishes. Whole grains digest slowly, keeping you feeling fuller, longer. Plus they boost serotonin levels and make you feel happy — and they brighten your mood because they're so delicious! A half-cup serving size of any whole grain alongside a serving of veggies and lean protein should have you strolling on the sunny side of the street in no time. Follow packaging directions for preparation, but realize that most whole grains don't require any special technique. However, toasting them in a dry pot for a few minutes before adding water adds depth of flavor.