According to NCBI, heart disease accounts for approximately 1/3rd of all deaths worldwide. What you eat plays a major role in the health of your heart and can significantly impact your risk of heart disease. Certain foods can influence inflammation, cholesterol levels, triglicerides, blood pressure – all of which are risk factors for heart disease.
In this article, we share some great foods which are incredibly heart healthy and should be included in your diet.
#1. Leafy Green Veggies
These include kale, spinach, collard greens and contain a wealth of antioxidants, minerals, and vitamins. Leafy green veggies are high in nitrates and Vitamin K, which improve arterial function and reduce blood pressure. Studies show that individuals who consume a lot of leafy greens may lower their risk for heart disease.
#2. Berries
Blackberries, blueberries and raspberries are packed with important nutrients and antioxidants like anthocyanins, which protect against inflammation and oxidative stress. They also contain soluble fiber.
#3. Avocados
These are an excellent source of heart-healthy fats, which have been linked to reduced levels of “bad” LDL cholesterol. According to this study which included 17,567 people, those who ate avocados frequently were only half as likely to have metabolic syndrome. Eat these smashed on toast or blended into guacamole – include those tomatoes too!
#4. Fatty Fish
Choose fish that are loaded with omega-3 fatty acids, like salmon, tuna, sardines, and mackerel. Those have been linked to heart-health benefits and reduced heart disease factors, including high blood pressure and high cholesterol.
#5. Nuts
Nuts (including walnuts) are a great source of fiber and micronutrients like manganese, copper, and magnesium. They’ve been known t reduce cholesterol and blood pressure.
#6. Flaxseeds
These contain good omega-3 fatty acids, fiber and phytoestrogens that boost heart health. Try these ground up or milled to reap the most benefits.
#6. Beans
Kidney beans and black beans are great choices are they contain fiber, minerals and B-vitamins. Try a veggie chili with an abundance of beans!
#7. Colorful Veggies
Orange, yellow, and red veggies (sweet potatoes, red peppers, carrots, acorn squash and more) are packed with all the good stuff – fiber, vitamins, and heart healthy carotenoids.
#8. Tomatoes
These are a great choice – sun-dried and fresh provide vitamin C, lycopene and beta-carotene benefits.
#9. Broccoli
Snack on broccoli florets dipped into hummus – a great snack that packs a nutrient punch with vitamin C, E, potassium folate, fiber, and calcium.
#10. Oatmeal
Rounding out the list is oatmeal, high in soluble fiber. We recommend avoiding instant oatmeal, which can contain a lot of sugar and sodium. Stick with old fashioned or rolled oats.
Along with healthy lifestyle choices, what you eat has a big effect on the health of your heart. Eat a whole foods diet and avoid extra sugar, salt, saturated fat and trans fat. Celebrate heart month by including some of these healthy choices in your diet.
