Heart-Healthy Foods for Men

According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for American men. Although regular exercise and avoiding tobacco or alcohol use are good decisions to promote proper heart health, these should be supported by a heart-healthy diet full of the Omega fatty acids, potassium and other nutrients necessary for proper circulatory health. If you're a male of any age who is looking to reduce your risk of heart disease, here are some quick dietary enhancements that will promote a longer-lasting circulatory system.

'Prudent' Diet

According to the American Heart Association (AHA), the Western diet popular in the Americas increases the risk of heart disease and attack about 35 percent compared to other regional diets. The AHA recognizes three different styles of diet around the world: Western, categorized as a diet higher in meat, eggs, fried foods and salty foods; Oriental, which includes a higher intake of tofu, soy sauce and other foods popular in Eastern cultures; and Prudent, or a diet rich in vegetables and fruits. The AHA reports that the Prudent diet decreases a man's normal risk of heart attack by 30 percent or more.

According to the U.S. Department of Agriculture Food Pyramid, it's recommended that you eat at least three vegetable servings and two fruit servings per day. One cup raw, leafy vegetables or on- half cup chopped vegetables, cooked or raw, can equal one vegetable serving. One medium-sized fruit, such as an apple or orange, or one-half cup of chopped fruit counts as one fruit serving.

Oysters

Seafood has a very high concentration of the Omega fatty acids that are used to support and repair our circulatory system. Of the many available types of seafood, oysters deliver both a potent amount of the Omega-3 fatty acids EPA and DHA, which help strengthen circulatory tissues, and zinc. Zinc is used by the body as an antioxidant, dispelling free radicals from the body, and contributing to cell repair and DNA production. Higher zinc, EPA and DHA concentrations make oysters a better choice for heart health than most other seafood.

Bananas

Bananas are incredibly rich in potassium, which helps the body regulate heartbeat and blood pressure. The fruit also contains large amounts of vitamin B6, a water-soluble vitamin used to support immune system functioning and increase red blood cell count. High dietary amounts of potassium and magnesium, which is also present in bananas, are linked to a decreased risk of stroke as well.

Oatmeal

The Food and Drug Administration reports that a diet high in grains and other fibers helps to reduce the amount of "bad" cholesterol, also known as LDL, in the bloodstream. LDL, or low-density lipoprotein, can increase the risk of heart attack in males. A bowl of oatmeal in the morning can deliver large amounts of fiber to the body, helping to reduce LDL levels and improve the regularity of bowel movements. For added heart health and taste, try adding fruit to your morning bowl of oatmeal, such as bananas, strawberries or blueberries.

Spinach

Spinach is often considered a superfood because, compared to other leafy vegetables, it contains even higher amounts of vitamins and minerals that promote proper bodily functions. Just one cup of boiled spinach can deliver just under 25 percent of the recommended daily value of both potassium and vitamin B6. That same cup of boiled spinach also contains over 1,000 percent of the recommended daily value of vitamin K, which is considered essential for the coagulation of blood.