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For a healthy heart and a slimmer waist, make sure to include these foods in your grocery basket.
Whole-grain breads and cereals
These provide significant amounts of insoluble fiber, which helps control weight by filling you up, and some soluble fiber, which reduces LDL (bad) cholesterol.
Additionally, studies have found that when dieters ate four to five servings of whole-grain foods daily, they reduced their levels of C-reactive protein (CRP) by 38 percent compared with those who ate only refined grains. Consistently high levels of CRP may contribute to the hardening of arteries, increasing the risk of heart attack or stroke. Researchers say the antioxidants in whole grains may help lower levels of C-reactive protein (CRP) levels by decreasing damage to your cells, tissues, and organs.
Fruits
Apples, pears, citrus and berries are packed with fiber and phytochemicals, which show promise in fighting heart disease. Lycopene, found in fruits like tomatoes, watermelon and pink/red grapefruit, helps lower cardiovascular-disease risk. Watermelon also raises levels of arginine, an amino acid shown to improve blood-vessel function in the body.
Dark, leafy greens
Greens like arugula and spinach contain folate, which helps break down homocysteine, an amino acid in the blood that increases heart-disease risk.
Nuts
Peanuts are a good source of soluble fiber. Walnuts boast omega-3 fatty acids, which lower triglyceride levels. Almonds, cashews and macadamias are full of monounsaturated fats, which help lower LDL (bad) cholesterol and raise HDL (good) cholesterol.
Fish
Salmon and other cold-water fatty fish like sardines, mackerel and herring are brimming with omega-3 fatty acids. An added advantage of foods high in omega-3: they can help maintain bone health by reducing the activity of osteoclasts, cells that break down bones, according to a Pennsylvania State University study.
Oils
Monounsaturated fats, from foods like olives, olive oil, and seed and nut oils, can lower risk by cutting blood-cholesterol levels. One tablespoon of olive oil provides 8 percent of the RDA for vitamin E -- a powerful antioxidant that prevents LDL cholesterol oxidation and raises HDL. Plus, unlike polyunsaturated fats, the monounsaturated kind are more resistant to oxidation, a process that leads to cell and tissue damage. (Saturated fat, found in red meat, butter and full-fat cheese, raises artery-jamming cholesterol, so avoid or limit these foods.)
