Here is a list of ten heart-healthy foods along with alternatives for each, supported by evidence from medical journals. Please note that it’s always best to consult with a healthcare professional or a registered dietitian for personalized guidance.
  1. Salmon (or Fatty Fish)
    • Common Choice: Grilled salmon
    • Healthier Option: Mackerel
Source: “Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease” – American Heart Association (https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.107.187998)
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2. Oats (or Whole Grains)
      • Common Choice: Instant oatmeal
      • Healthier Option: Steel-cut oats
Source: “Whole Grains and Cardiovascular Disease: A Systematic Review and Meta-Analysis” – The American Journal of Clinical Nutrition (https://academic.oup.com/ajcn/article/100/1/256/4576477)
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3. Blueberries (or Berries)
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4. Almonds (or Nuts)
    • Common Choice: Roasted and salted almonds
    • Healthier Option: Raw almonds
    • Source: “Nut Consumption and Risk of Cardiovascular Disease, Total Cancer, All-Cause and Cause-Specific Mortality” – New England Journal of Medicine (https://www.nejm.org/doi/full/10.1056/NEJMoa1307352)
Blue Diamond Almonds Whole Natural Raw Snack Nuts, 40 Oz Resealable Bag (Pack of 1), $11.63
5. Olive Oil (or Healthy Oils)
Pompeian USDA Organic Robust Extra Virgin Olive Oil, First Cold Pressed, Full-Bodied Flavor, Perfect for Salad Dressings & Marinades, 16 FL. OZ. – $5.93
6. Spinach (or Leafy Greens)
    • Common Choice: Creamed spinach
    • Healthier Option: Fresh spinach salad
    • Source: “Intake of Fruit and Vegetables and Risk of Ischemic Stroke in a Meta-Analysis of Cohort Studies” – Neurology (https://n.neurology.org/content/83/5/427)
KOYAH – Organic USA Grown Spinach Powder (Equivalent to 25 Cups Fresh): Freeze-dried, Whole-Leaf Powder – $21.24
7. Avocado (or Healthy Fats)
    • Common Choice: Avocado on white bread
    • Healthier Option: Avocado on whole grain bread
Source: “Avocado Consumption and Risk Factors for Heart Disease: A Systematic Review and Meta-Analysis” – The American Journal of Clinical Nutrition (https://academic.oup.com/ajcn/article/107/4/523/4964675)
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8. Broccoli (or Cruciferous Vegetables)
    • Common Choice: Boiled broccoli
    • Healthier Option: Steamed broccoli
    • Source: “Cruciferous Vegetable Intake Is Inversely Associated with Lung Cancer Risk among Current Nonsmoking Men in the Japan Public Health Center (JPHC) Study” – The Journal of Nutrition (https://academic.oup.com/jn/article/138/2/304/4670260)
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9. Quinoa (or Whole Grains)
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10. Tomatoes (or Vegetables)
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