fi re on all cylinders and not skip a beat. Improvements in lipid profi les can occur with a daily intake of 365 mg, or about a half-cup, of pepitas. Enjoy roasted pumpkin seeds as a snack or scatter them in a salad, bowl of chili or soup for a delicious crunch.


5


Avocados. Fresh avocados supply magnesium, plus they’re a good source of potassium,


another electrolyte the heart needs for optimum functioning. “You probably know bananas and citrus fruits are top sources of potassium, but I like avocados because they also supply healthy fats,” says Dr. Stephen T. Sinatra, a


board-certifi ed cardiologist with


the HeartMD Institute, in Manchester, Connecticut.


6


Almonds. Sinatra recommends a handful of almonds a day to raise HDL, a


form of “good” cholesterol he likens to a “lipid garbage truck”


that picks up oxidized “bad” LDL in the bloodstream and carries it to the liver for processing.


7


Extra-Virgin Olive Oil. Cold-pressed


extra-virgin olive oil with a high phenol content can help lower blood pressure (via about two tablespoons daily), make more effi cient and protect ive HDL cholesterol, and protect the inner lining of arteries.


8


Beet Juice. A 2015 study in the journal Hypertension found that two daily eight-ounce


glasses of beet juice can help reduce high blood pressure. Beets contain a natural dietary nitrate found in previous studies to lower high blood pressure. Enjoy beet juice in smoothies, as a tart drink


known as a “shrub” (beet juice with raspberry vinegar) or in soups like borscht.


9


Garlic. Allicin, the sulfur compound that gives garlic its distinctive


aroma, helps keep blood thin and fl owing optimally, says Sinatra. T e freshest chopped garlic off ers the best benefi ts, according to a study from the University of Connecticut School of Medicine.


10


Pomegranate. Drinking about one cup of pomegranate juice a day for three months


can improve blood fl ow to the heart, reports a study in the American Journal of Cardiology.


Judith Fertig writes cookbooks and foodie fi ction from Overland Park, KS (JudithFertig.com).


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