25 Heart-Healthy Foods

Saturday, February 27, 2016

GoLocalPdX News Team & Graphiq

As lifespans increase, proactively keeping your heart healthy becomes a bigger priority. According to Medical News Today, heart disease is the leading cause of death in the U.S. Data from the Health Indicators Warehouse shows a consistent decline in heart disease deaths from 2008 to 2012, but 2013 saw a slight increase.

Cardiovascular diseases are often caused by high-cholesterol, which contributes to the buildup of plaque on the walls of blood vessels. However, exercising regularly and eating a diet full of cholesterol-fighting foods can help keep heart diseases at bay.

Using data from the ESHA nutritional database, the analysts at HealthGrove found the top 25 most heart-healthy foods by ranking them on their Heart Healthy Index scores. This index looks at the ratio of “good” nutrients (those that treat high cholesterol) to “bad” nutrients (those that contribute to poor heart health). To calculate the index score for each food, HealthGrove divided the percent daily values of selenium, vitamin B3, magnesium and calcium (“good” nutrients) by the percent daily value of fat, saturated fat, and cholesterol (“bad” nutrients). Foods with scores closest to 100 are the most heart-healthy.

Though you’ll recognize many foods on this list, some might surprise you.

#25. Sockeye Salmon

Heart Healthy Index: 75.5
Calories: 95
Serving Size: 2.0 ounces

Good Source of:

Selenium: 49% DV

Vitamin B3: 38.1% DV

#24. Pacific Halibut

Heart Healthy Index: 75.9
Calories: 94
Serving Size: 3.0 ounces

Good Source of:

Selenium: 79.1% DV

Vitamin B3: 39.6% DV

#23. Quinoa

Heart Healthy Index: 76.3
Calories: 156
Serving Size: 0.25 cup

Good Source of:

Magnesium: 49.3% DV

Selenium: 12.1% DV

#22. Soybeans

Heart Healthy Index: 76.6
Calories: 207
Serving Size: 0.25 cup

Good Source of:

Magnesium: 70% DV

Calcium: 27.7% DV

#21. Sunflower Seeds

Heart Healthy Index: 76.7
Calories: 204
Serving Size: 0.25 cup

Good Source of:

Magnesium: 81.3% DV

Selenium: 75.7% DV

#20. Atlantic Cod

Heart Healthy Index: 77.5
Calories: 247
Serving Size: 3.0 ounces

Good Source of:

Selenium: 211.1% DV

Vitamin B3: 37.5% DV

#19. Sesame Seeds

Heart Healthy Index: 77.7
Calories: 206
Serving Size: 0.25 cup

Good Source of:

Calcium: 97.5% DV

Magnesium: 87.8% DV

#18. Blue Mussels

Heart Healthy Index: 77.8
Calories: 146
Serving Size: 3.0 ounces

Good Source of:

Selenium: 128% DV

Vitamin B3: 15% DV

#17. Liverwurst

Heart Healthy Index: 78.5
Calories: 42
Serving Size: 1.0 tablespoon

Good Source of:

Selenium: 82.9% DV

Vitamin B3: 21.5% DV

#16. Brown Rice

Heart Healthy Index: 78.8
Calories: 171
Serving Size: 0.25 cup

Good Source of:

Magnesium: 35.8% DV

Selenium: 33.4% DV

#15. Sundried Tomatoes

Heart Healthy Index: 80.2
Calories: 52
Serving Size: 10.0 piece

Good Source of:

Magnesium: 48.5% DV

Vitamin B3: 45.3% DV

#14. Swiss Cheese

Heart Healthy Index: 81
Calories: 27
Serving Size: 1.0 slice

Good Source of:

Calcium: 96.1% DV

Selenium: 18.1% DV

#13. Cinnamon

Heart Healthy Index: 81.2
Calories: 6
Serving Size: 1.0 teaspoon

Good Source of:

Calcium: 100.2% DV

Magnesium: 15% DV

#12. Chia Seeds

Heart Healthy Index: 81.3
Calories: 204
Serving Size: 0.25 cup

Good Source of:

Magnesium: 83.8% DV

Selenium: 78.9% DV

#11. European Anchovies

Heart Healthy Index: 82.5
Calories: 95
Serving Size: 1.0 can

Good Source of:

Vitamin B3: 99.5% DV

Selenium: 97.3% DV

#10. Shiitake Mushrooms

Heart Healthy Index: 83.9
Calories: 44
Serving Size: 4.0 each

Good Source of:

Vitamin B3: 70.5
- Selenium: 65.9% DV
#9. Semolina Flour

Heart Healthy Index: 84
Calories: 150
Serving Size: 0.25 cup

Good Source of:
- Selenium: 127.7% DV
- Vitamin B3: 30% DV
#8. Parmesan Cheese

Heart Healthy Index: 84.1
Calories: 21
Serving Size: 1.0 tablespoon

Good Source of:
- Calcium: 125.3% DV
- Selenium: 34.1% DV
#7. Linseeds

Heart Healthy Index: 84.2
Calories: 37
Serving Size: 1.0 tablespoon

Good Source of:
- Magnesium: 98% DV
- Selenium: 36.3% DV
#6. Yellowfin Tuna

Heart Healthy Index: 84.3
Calories: 111
Serving Size: 3.0 ounces

Good Source of:
- Selenium: 154.6% DV
- Vitamin B3: 110.4% DV
#5. Ginger

Heart Healthy Index: 85.1
Calories: 6
Serving Size: 1.0 teaspoon

Good Source of:
- Selenium: 79.7% DV
- Magnesium: 53.5% DV
#4. Egg Whites

Heart Healthy Index: 85.8
Calories: 26
Serving Size: 1.0 tablespoon

Good Source of:
- Selenium: 178.7% DV
- Magnesium: 18% DV
#3. Poppy Seeds

Heart Healthy Index: 87.6
Calories: 15
Serving Size: 1.0 teaspoon

Good Source of:
- Calcium: 143.8% DV
- Magnesium: 86.8% DV
#2. Agar Seaweed

Heart Healthy Index: 88
Calories: 43
Serving Size: 0.5 ounces

Good Source of:
- Magnesium: 192.5% DV
- Calcium: 62.5% DV
#1. Tofu

Heart Healthy Index: 88.7
Calories: 80
Serving Size: 1.0 piece

Good Source of:
- Calcium: 213.4% DV
- Selenium: 77.6% DV
Research Nutrition Facts on HealthGrove

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