PROTECT YOUR HEART

FILL UP ON THESE.
BARLEY: This grain can blast LDL ("bad" cholesterol) and triglycerides, lowering your total cholesterol an average of 13 points - without affecting your HDL ("good" cholesterol) levels, according to a 2009 research review. Barley contains beta-glucan, a type of soluble fiber that binds with cholesterol to whisk it from the body, explains David Grotto, RD, the author of 101 Optimal Life Foods. A cup and a half of cooked pearled barley contains 3 g of soluble fiber, the daily amount recommended by the FDA.
PINTO BEANS: Like barley, pinto beans contain cholesterol-fighting beta-glucan. In one study, participants with mild insulin resistance (a precursor to high cholesterol) who ate 1/2 cup of pinto beans daily dropped 19 points from their total count in 8 weeks, including a 13-point decrease in LDL.
GRAPES: Consuming just 1 1/4 cups of grapes can prevent the damaging effects of a high-fat meal that can slow circulation and increase risk of coronary heart disease, say researchers at Nationwide Children's Hospital in Columbus, OH. A daily dose of grapes improves bolled vessel health in general, scientists believe, because the fruit contains high levels of antioxidants called polyphenols.
MACADAMIA NUTS: An Australian study published in the Journal of Nutrition found that when men with high cholesterol ate between 1 and 3 ounces of macadamia nuts per day for 1 month, their LDL dropped by 5.3%, while their HDL rose by 7.9%. The nuts, researchers concluded, increased the amount of healthy monounsaturated fatty acids (MUFAs) in the blood. One ounce is adequate for most people.
MINERAL WATER: The magnesium and calcium plentiful in most mineral waters (like San Pellegrino, which has 56 mg magnesium and 208 mg calcium) are both potential blood pressure reducers. In a Swedish study, 70 men and women ages 45 to 64 with borderline hypertension experienced a significant decrease in blood pressure after 4 weeks of drinking 1 liter of mineral (not seltzer) water daily.
AVOID THESE.
ENERGY DRINKS: The caffeine and guarana that are often added to energy drinks can make your blood pressure skyrocket, says John La Puma, MD, the author of Chef MD's Big Book of Culinary Medicine.