Power foods are items you should include in your diet that give you:
- The richest amount of nutrients,
- The least amount of calories,
- And the most health benefits
- To decrease your risk of heart disease
Vegetables
|
Food |
Supplies: |
| *What's a carotenoid? A carotenoid is a type of phytochemical, which has strong anti-oxidant effect. You may be familiar with beta-carotene, one of the 600 known carotenoids. A diet, rich in carotenoids, helps to protect against cancer and heart disease and contribute to healthy eyes. |
| *What's a phytochemical? A phytochemical is a plant chemical that helps to keep plants healthy. These are now thought to help humans protect against disease and boost the immune system. |
| 1 |
Asparagus |
B6, folate, fiber |
| 2 |
Bell peppers |
B1, B2, B6, folate, C, fiber |
| 3 |
Bok choy |
B6, C, K, Calcium, fiber |
| 4 |
Broccoli |
B6, C, E, K, folate, fiber |
| 5 |
Carrots |
A, C, Fiber, carotenoids* |
| 6 |
Garlic, onions, leeks, shallots |
Phytochemicals*, fiber |
| 7 |
Spinach, watercress, Swiss chard, romaine, kale, Beets and mustard greens |
A, B2, B6, C, E, folate, calcium, copper, magnesium, potassium, zinc, fiber |
| 8 |
Potato (with skin) |
B6, C, potassium, magnesium, fiber |
| 9 |
Sweet potato |
A, C, E, copper, fiber |
| 10 |
Tomato |
A, C, E, potassium, fiber |
| 11 |
Acorn or butternut squash |
A, B1, B6, C, folate, calcium, copper, magnesium, potassium, fiber |
Serving Suggestions:
- Go for at least 1 to 2 cups of these vegetables at 2 meals each day.
- An average of ¼ cup of chopped onion and 1 clove of garlic each day have healthy benefits.
- Choose fresh and cooked tomato products every week
Protein Foods
|
Food |
Supplies: |
| *What are omega-3 fatty acids? A special type of fat found in some fish, grains and legumes. In limited amounts, may be helpful in boosting the immune system, limiting blood clots and protecting against heart attacks. |
| 12 |
Tuna: canned in water or fresh |
B12, D, Protein, niacin, selenium, omega-3 fatty acids* |
| 13 |
Salmon: fresh or canned pink |
B6, B12, D, Phosphorus, potassium, selenium |
| 14 |
Natural peanut butter |
E, protein, fiber, niacin, magnesium, phosphorus |
Serving Suggestions:
- 1 three to 6 ounce fillet or 3 ounce can of fish per week.
- 2 to 4 tablespoons natural peanut butter per week.
Fruits
|
Food |
Supplies: |
| *What's a flavonoid? A flavonoid is a type of phytochemical that is found in fruits, vegetables, teas and wine with strong antioxidant properties, thought to protect against cancer and heart disease. |
| 15 |
Apples |
C, fiber, flavonoids* |
| 16 |
Apricots |
A, C, E, K, fiber |
| 17 |
Bananas |
B6, C, magnesium, potassium, fiber |
| 18 |
Berries |
C, folate, manganese, potassium, fiber |
| 19 |
Cantaloupe |
A, B6, C, folate, potassium, fiber |
| 20 |
Citrus |
A, B6, C, folate, potassium, fiber |
| 21 |
Kiwi |
C, E, magnesium, potassium, fiber |
| 22 |
Papaya |
A, C, E, folate, calcium, magnesium, potassium |
| 23 |
Peaches |
C, E, K, fiber, potassium |
Serving Suggestions:
- 3 servings of fresh (best), frozen or canned fruit each day. For those with difficulty controlling blood sugars or triglycerides, whole fruits in place of fruit juices are recommended.
Soy Foods
|
Food |
Supplies: |
| *What's a phytoestrogen? A phytoestrogen is a type of phytochemical, found in soy products, thought to inhibit estrogen-related cancers, relieve symptoms of menopause and protect against osteoporosis. |
| 24 |
Soy milk and cheese |
B1, B12, D, protein, niacin, folate, calcium, copper, iron, magnesium, manganese, potassium, zinc |
| 25 |
Soy nuts |
Folate, magnesium, manganese, protein, phytoestrogens* |
| 26 |
Tofu and tempeh |
B1, protein, niacin, folate, calcium, copper, iron, magnesium, manganese, potassium, zinc |
Serving Suggestions:
Use serving size in place of meat source.
Grains
|
Food |
Supplies: |
| 26 |
Barley |
A, B2, Protein, fiber, niacin, copper, iron, magnesium, manganese, selenium, zinc |
| 27 |
Brown rice |
B1, B6, fiber, niacin, magnesium, manganese, selenium, zinc |
| 28 |
Bulgur |
Fiber, niacin, manganese, selenium, magnesium |
| 29 |
Flaxseed |
Fiber, iron, omega-3 fatty acids |
| 30 |
Oatmeal |
Soluble fiber, magnesium, manganese, potassium, zinc |
| 31 |
Wheat germ |
B1, E, niacin, folate, magnesium, manganese, potassium, zinc |
Serving Suggestions:
- Use barley in place of refined, processed grains and rice to boost nutrients.
- Eat two to 4 cups of cooked oatmeal per week; try to avoid instant oatmeal.
- Try to eat 2 tablespoons wheat germ each day.
- Eat 2 tablespoons to ¼ cup of milled or ground flaxseed per day.
Legumes
|
Food |
Supplies: |
| 32 |
Black beans |
B1, Protein, folate, copper, iron, magnesium, manganese, potassium, zinc |
| 33 |
Black-eyed peas |
B1, B6, niacin, folate, copper, iron, magnesium, manganese, potassium, zinc |
| 34 |
Kidney Beans |
B1, niacin, folate, iron, magnesium, manganese, potassium, zinc, omega-3 fatty acids |
| 35 |
Lentils |
B1, B6, protein, fiber, niacin, folate, iron, magnesium, manganese, potassium, zinc |
Serving Suggestions:
- Include 1 cup of legumes in your diet each day. Include an extra cup on 2 days of the week.
- Use legumes as your lunchtime protein source and for 2 dinner meals.
- Great in stews, soups, salads and mixed with other beans.
For more information on a heart-healthy diet plan, please contact the Preventive Cardiology and Rehabilitation Program at 216.444.9353 (or toll-free at 800.223.2273, extension 49353) and we can schedule a nutrition consultation - or - use our Remote Cardiac Nutrition Counseling Services.
Resources:
- Preventive Cardiology and Rehabilitation Program (1999) Power Foods Shopping List, Cleveland Clinic Foundation, Cleveland, Ohio. 216.444.9353.