"Years of research has shown that a balanced diet with fruits, vegetables, whole grains, unsaturated fat and lean protein will not only help with weight maintenance, but with overall heart health," Katie Boles, a clinical dietitian with the Brenner FIT Program at Wake Forest Baptist Medical Center in Winston-Salem, N.C., said in a statement. "Eating a variety of these foods and eating them in moderation is key to a heart-healthy diet."
-- During the meal, enjoy a glass of red wine. This alcoholic beverage contains antioxidants that can improve high-density lipoprotein, the "good," cholesterol. But, only one glass.
-- Serve a spinach salad to defend against high blood pressure and hypertension. Top it with walnuts or carrots to add crunch and reduce cholesterol.
-- For the main course, serve a simple Italian favorite, pasta with marinara sauce. Tomatoes are full of beta- and alpha-carotene, lycopene, lutein, vitamin C, potassium, folic acid and fiber. Garlic also reduces serum lipids, also known as cholesterol, and can assist in lowering blood pressure.
-- End the meal with a piece of dark chocolate with 70 percent or higher cocoa content helps to lower blood pressure.