#1 Oats And Barley
The cell walls of oats and barley contain a special type of soluble fiber called beta-glucan, which has a host of benefits for human health. So, if you have high cholesterol, it would be a good idea to incorporate oats or oatmeal for breakfast on a regular basis.
#2 Salmon And Other Fatty Fish
Fish oils, especially omega-3 fatty acids, are critical for maintaining a healthy heart. That means fatty fish such as salmon, albacore tuna, mackerel, herring, lake trout and sardines and crustaceans such as lobster, oysters and squid are the protein staples of a heart-healthy diet.
#3 Dark Leafy Greens
Salad greens, spinach, kale, swiss chard, collard and mustard greens are rich in vitamins A, C, E and K and contain antioxidants that help rid toxins from the body. Nutritionists say it’s usually best to get your calcium, magnesium and potassium from foods instead of supplements, so pile that plate high.
#4 Nuts And Seeds
Unsalted seeds and nuts are also high in potassium, magnesium and other minerals known to reduce blood pressure. Walnuts, pecans, almonds, flaxseed, macadamia nuts and hazelnuts are good choices. Walnuts are especially high in omega-3s but are the short-chain variety. Still, that’s good for the heart.
#5 Olive Oil
A key component of the Mediterranean diet is the use of olive oil for cooking and for dressing salads and vegetables in place of more saturated fats, such as butter. Olive oil is rich in monounsaturated fatty acids and has been shown to reduce blood pressure and both bad cholesterol and triglycerides while increasing good cholesterol.
Beets turn out to be chock full of nitric oxide, which studies show can help open blood vessels and therefore lower your blood pressure. Beets and their juice are one of the only sources of betalain, a powerful antioxidant with high anti-inflammatory qualities, which has sparked research into how beets could be used to treat diseases caused by chronic inflammation, such as arthritis, cancer and heart failure.