Seven Foods For A Healthy Heart
A healthy diet can be your key to a healthy heart.
The American Heart Association reports that cardiovascular disease, including stroke and heart disease, is the leading cause of death. More than 17.3 million deaths occur from this year and that number is expected to soar to 23.6 million by 2030.
In honor of February being American Heart Month, here are seven foods that can help your heart all year long.
Cruciferous Vegetables: These include broccoli, kale, collards, cabbage, bok choy, Brussels sprouts, and cauliflower. They’re known to be rich in fiber, vitamins, minerals, and phytochemicals which have have antioxidant properties and help fight heart disease.
Salmon: Salmon and other fatty fish, including arctic char, trout and sardines, contain heart-healthy fats know as omega-3 fatty acids, which have been shown to lower triglycerides, reduce inflammation, and decrease the risk of plaque in the arteries. Current guidelines suggest eating fish twice a week, and for good reason. Whether eating out or eating in, choose grilled salmon instead of a steak as your protein option.
Berries: Berries, including blueberries, strawberries, blackberries, and raspberries, are chock full of heart-healthy antioxidants, polyphenols and fiber, which help fight chronic disease including heart disease. They are also a good source of vitamin C which has been linked to a lower risk of stroke. And they taste great too! For an added nutrition boost, add your favorite berries to cereal, yogurt, smoothies, and salads. Your heart—and your waist—will be happy.
Oatmeal: Oatmeal contains soluble fiber which has been shown to reduce cholesterol levels. The type of fiber in oatmeal, beta glucans, may be particularly beneficial for heart health and for weight control. Oatmeal also contains the minerals magnesium and potassium also good for the heart. So next time you are looking for a healthy breakfast cereal, choose the oatmeal instead of the cream of wheat. And for an added boost of nutrition, top it with berries and a tablespoon of chia seeds.
Nuts And Seeds: Nuts contain protein, the antioxidant vitamin E, and heart-healthy fats. Sprinkle chopped walnuts and flaxseeds into your morning yogurt and enjoy a handful of almonds or an apple with a tablespoon of peanut butter for a healthy afternoon snack.
Beans And Legumes: Eating small amounts of beans and legumes is good for your heart. They are high in soluble fiber which helps to lower cholesterol and heart-healthy flavonoids shown to lower your risk for heart attack and strokes. Eating just one serving of beans or legumes per day has been shown to reduce LDL or “bad cholesterol.” Beans and legumes are also high in fiber and are a terrific source of plant protein helping to keep you full—and trim, an added bonus for maintaining heart health. Top your salad with chickpeas, enjoy a lentil or split pea soup, or have a snack of hummus and veggies.
Olive Oil: Olive oil, especially extra virgin, contains high levels of “heart healthy” monounsaturated fats and antioxidants to help unclog your arteries. It’s best to use an olive oil based dressing instead of creamy varieties such as ranch and blue cheese.