Its use in high-calorie processed foods led the FDA to revoke some of the heart health claims of tofu products in 2017. It is included in many ultraprocessed foods, a type of food that has been associated with obesity and cardiovascular health problems. As healthy as it can be, tofu is not always in good company. Avoid Processed Tofu ProductsĪlthough tofu has been shown in many studies to have heart-protective qualities, it depends on how you prepare it. Make a tofu, lettuce, and tomato sandwich on whole grain bread, use instead of meats in pasta dishes, and add in slices or cubes to salads for added protein. ![]() ![]() Thinly slice firm tofu, marinate for several hours and grill or add to your favorite veggie stir-fry. It's easy to prepare and can be part of almost any meal. Tofu is sometimes called "bean curd" because it is made from pressed soybean curd. And it's full of heart-healthy nutrients including niacin, folate, calcium, magnesium, and potassium. That's because plenty of that omega 3 fat is lost along with any oil you drain from the can. Tuna in water contains significantly more omega 3 fat. Some tuna comes in oil, and some comes in water. White has more omega-3s, but also higher mercury levels, a particular concern for pregnant women. The two most common types are white tuna, made from albacore, and light tuna, made from smaller tuna types (usually skipjack). But with all the choices, picking the right can is sometimes difficult. Choosing Canned TunaĬanned tuna is one of the most popular forms of seafood in America. Tuna makes a great salad topping, and can also be grilled for a tasty dinner. Tuna salad (light on the mayo) is an easy lunch snack that will keep you full. One serving of tuna also provides about half of your daily requirement of niacin, a nutrient that may improve survival odds for those who have had a heart attack. Although not as high in omega-3s as salmon, tuna does provide a moderately good amount. Here, the 25 best foods for your heart and why they're so good for you.Tuna contains omega-3 fatty acids. And there's nothing wrong with including a little dark chocolate in the mix as well. In addition to fruits, veggies, whole grains, nuts and beans, healthy fats like those in fish and olive oil also deserve a spot on your plate. Make a change by adding more heart-healthy picks to your grocery list. That's another reason to limit processed foods most of the sodium Americans eat comes not from the salt shaker on their tables, but from processed foods. According to the American Heart Association, nine out of 10 Americans consume too much, increasing their risk for high blood pressure, heart attack and stroke. It is low in saturated fat, trans fat, sodium, and added sugar." And great news: There are so many ways to make heart-healthy meals delicious!Īnother important move: Almost every American could benefit from lowering their sodium intake. "A heart-healthy diet emphasizes produce, fiber-rich whole grains, fish, nuts, legumes, and lean proteins. ![]() "Heart disease is the leading cause of death for both men and women in the United States, preceding cancer and other chronic diseases," says Stefani Sassos, MS, RDN, CDN, Registered Dietitian for the Good Housekeeping Institute. Combine that with regular exercise, and it's an important change you can make to protect your health. In fact, consistent research backs the benefits of a plant-filled diet when it comes to lowering cholesterol and preventing heart attacks and strokes. People who ate mostly fruits, vegetables, whole grains, nuts and legumes, and consumed less red or processed meat and sugar-sweetened beverages, had up to 20% lower risk of cardiovascular disease, per a 2020 study. Those are very scary numbers - but there are loads of things you can do to lower your risk, and eating a heart-healthy diet is one of the most important. Every year, about 659,000 people in the United States die of cardiovascular disease, according to the CDC.
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