Salmon (Wild)—and other fatty fish like mackerel, herring and sardines contain omega-3 fatty acids, which reduce the risk of cardiovascular disease by making platelets less likely to clump, blood vessels less likely to constrict, and by reducing the amount of triglycerides—damaging blood fats linked to heart disease. Keep in mind that farmed salmon and some mackerel are often high in mercury.
Spinach & Leafy Greens—Leafy greens are high in B-complex vitamins, including vitamin B6, B12, and folate—all of which are essential for normal homocysteine levels. Homocysteine is a type of protein that is produced by the body and found in the blood, ideally in low levels. Kilmer McCully, MD who first discovered the substance, views cholesterol as a symptom of heart disease, not its cause. Instead he views homocysteine as the cause, a view that many other health and nutrition experts now share. Regardless, spinach and leafy greens will help you get homocysteine under control.
Walnuts—Rich in Omega-3 fatty acids, walnuts help to prevent blood clots and reduce inflammation in the cardiovascular system. Walnuts also help relax constricted blood vessels, making them a great heart health superfood. Since Omega-3s are vulnerable to light and heat, choose raw, unsalted walnuts in the refrigerator section of your health food store. Even if you don’t like walnuts, you may be surprised at how delicious and buttery-tasting fresh and raw walnuts are.
Watermelon—Rich in lycopene and blood-pressure-regulating potassium, watermelon is an excellent choice for heart health year round. Lycopene is a phytonutrient that is a potent free radical scavenger and even protects genetic material against damage and disease.