Table of Low Carb Heart Healthy Foods

Some Examples of Healthy Foods
Foods	Important Phytochemicals	Vitamins Etc	Possible Benefits
Apples	Flavonoids	Fiber	May have activity against certain cancers (lung), heart disease, asthma, and type 2 diabetes.
Avocados		Vitamin E, vitamin B6, folate	May be heart protective
Beans	Flavonoids	Folate, iron, potassium and zinc, fiber	Some experts believe beans are the perfect food.
Berries, All kinds of dark colored	Ellegic Acid	Vitamin C, minerals	May protect the aging brain. (In one study blueberries were most effective.)
Broccoli (also kale, Brussels sprouts, cauliflower)	Flavonoids, Isothiocyanates	Vitamin C, folate, fiber, and selenium	Anticancer properties. Protective against heart disease and stroke.
Fish (particularly oily fish, such as mackerel, salmon, sardines)		Vitamin B3 and B12, Essential fatty acids, selenium	Heart and brain protective.
Garlic	Allium (organosulfurs)		May be slightly protective against heart disease. Possible infection fighter.
Ginger	Zingiberaceae		Cancer fighting properties.
Nuts (such as almonds, macadamia, and walnuts)		Vitamin E, Vitamin B1, Essential fatty acids, folate, fiber	May lower cholesterol levels, reduce sudden death rates from heart disease, and help prevent stroke and type 2 diabetes.
Onions	Flavonoids, allium (organosulfurs)		May have activity against certain cancers (lung), heart disease, asthma, and type 2 diabetes.
Potatoes (Sweet)		Vitamins A, C, and E	Many health benefits.
Soy: Four ounces of tofu equals about eight to 13 grams of soy. A soy burger contains about 18 grams of soy.	Isoflavones (phytoestrogens), flavonoids, phytosterol, phytate, saponins		May have effects similar to estrogen, including maintaining bone and benefiting the heart. May also be protective against prostate cancer and possibly other cancers. Possible protection against mental decline. More studies are needed.
Spinach and other dark green leafy vegetables	Zeaxantin, Beta carotene	Vitamin C, folate, Vitamin A (converted from carotenoids)	Protects heart, lungs and brain.
Tea (Green tea has reported best benefits.)	Flavonoids		Both black and green tea are heart protective and may protect against stroke. Cancer-fighting properties, particularly in green tea (probably not black tea).
Tomatoes	Lycopene, Flavonoids	Vitamin C, biotin, minerals	Protects heart. Studies suggest reductions in prostate and other cancers. Infection fighters.

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