Top 10 Foods And Supplements For Preventing Heart Disease
 Environmental Nutrition

Want to lower your cholesterol and reduce the risk for heart disease? Make sure these foods and vitamins are included in your diet.

Food/
Supplement
Where To Get It
1. B vitamins: 100 percent of daily value for folic acid, B6, and B12, from food and multivitamin Multivitamin, orange juice, dark leafy greens, peanuts, lentils, dried beans, fortified grain products. B6: bananas, dried beans, whole grains, broccoli, tuna, nuts, seeds. B12: lean meats, low-fat dairy, brewer's yeast.
2. Vitamin C: 200mg a day from food Citrus fruits and juices, kiwi fruit, papaya, strawberries, tomatoes, broccoli, potatoes.
3. Vitamin E: 200mg-400mg a day from food and supplement Multivitamin, wheat germ, nuts (especially almonds), seeds, whole grains, avocadoes, vegetable oils, margarine.
4. Fish: One to two servings a week All seafood, especially coldwater fish--salmon, mackerel, tuna, sardines.
5. Nuts: 1 oz. a day Any kind; peanuts.
6. Whole Grains: Three servings a day Whole-grain bread or cereal, brown rice, oatmeal, wheat germ, popcorn, alternative grains.
7. Garlic: One to two cloves a day Fresh garlic, raw or cooked.
8. Soy: 25g a day Soy nuts (2 oz.), soy milk (two cups), tofu (4 oz.), edamame, soy burgers, miso; or four servings of a soy food with a heart-health claim.
9. Psyllium: 10g a day Kellog's All Brain or Bran Buds cereal, other high-fiber cereal (two-thirds of a cup), Metamucil (three rounded teaspoons).
10. Plant stanols or sterols: 2g-3g a day Benecol or Take Control margarine spreads.