Diet plays a major role in keeping your heart healthy, and what you eat can have a significant effect on your overall health and your risk of heart disease. Here are 5 foods to keep your heart healthy and happy.
Heart disease accounts for nearly one-third of deaths worldwide. Diet plays a major role in keeping your heart healthy, and what you eat can have a significant effect on your overall health and your risk of heart disease. In this blog post, we'll discuss 5 foods healthy foods that can help keep your heart in shape, and also give you some easy ways incorporate those foods them into your diet.
Berries are a delicious and nutritious addition to any diet. They're packed with antioxidants, which can help reduce inflammation in your body and keep your heart healthy. They also contain fiber and vitamins that are excellent for your heart.
Numerous studies have shown that eating berries increased insulin resistance and reduced LDL (bad cholesterol) in adults with obesity, improve the function of the cells that line the blood vessels that help control blood pressure and clotting, and more.
Blueberries, strawberries, raspberries, and blackberries are rich in nutrients and readily available at major grocery stores. You can add them to your oatmeal, smoothies, or just eat them as a snack or as a low-calorie dessert.
Oily fish, such as salmon, sardines, and mackerel, are rich in omega-3 fatty acids. These fatty acids help reduce inflammation and lower triglyceride levels, high levels of which can lead to heart disease.
If you’re not a fan of seafood or don’t eat it often, omega-3 supplements like krill oil, algal oil, or fish oil are a great substitute. Fish oil supplements in particular have been shown to reduce blood triglycerides, improve arterial function, and decrease blood pressure.
Eating oily fish at least twice a week can help keep your heart healthy. You can bake, grill, or pan-fry your fish, and add it to your salad, rice, or pasta.
Nuts are small but mighty when it comes to heart health. They're high in unsaturated fats, fiber, and protein, making them an excellent addition to a heart-healthy diet. They also contain minerals such as magnesium, which can help regulate your heart's rhythm.
Almonds, walnuts, pistachios, and cashews are some of the best nuts for your heart. Studies have found that regularly eating nuts is associated with a lower risk of heart disease. Walnuts in particular are associated with increased cardiovascular health.
Nuts are a very versatile food, and easy to add to your diet. Add them to trail mix, put a handful in some yogurt, or eat them as a snack.
Leafy greens are packed with nutrients that are essential for heart health. They contain vitamins, minerals, and antioxidants that can help reduce inflammation and improve heart function.
In particular, leafy greens are a great source of Vitamin K, which helps promote blood clotting and protects your arteries. They’re also full of dietary nitrates, which help reduce blood pressure and improve the function of the cells lining the blood vessels.
One study found that increasing your consumption of leafy greens was associated with a 16% lower incidence of heart disease.
Some of the best leafy greens for your heart include spinach, kale, collard greens, and arugula. You can add them to your salad, smoothies, or cook them as a side dish using a heart-healthy cooking method like steaming or pan-roasting.
Whole grains are an excellent source of fiber and other nutrients that can help keep your heart healthy. They can also help lower cholesterol levels and reduce the risk of heart disease.
Refined, or processed, carbohydrates increase coronary heart disease risk. On the opposite side, whole grains are protective. An extra 1-2 servings per day of whole grains decreases risk by up to 20%. One analysis of over 40 studies concluded that eating three servings of whole grains daily results in a 22% lowered risk of heart disease.
Some of the best whole grains for your heart include brown rice, quinoa, oats, and whole wheat bread. You can swap out white rice for brown, soup, or eat them as a side dish.
Your heart is a vital organ, and it's essential to keep it healthy. By adding berries, oily fish, nuts, leafy greens, and whole grains to your diet, you can help reduce inflammation, lower triglyceride levels, regulate your heart's rhythm, and lower cholesterol levels. These foods are easy to find, delicious to eat, and can be incorporated into your diet in many ways. In tandem with exercise, eating well can have a significant effect on the long-term health of not only your heart, but your entire body.
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