Nothing matters more than taking good care of your heart. Getting regular exercise, not smoking, and controlling stress are just a few things health experts recommend, along with eating a variety of nutritious foods for a healthy heart everyday.
Here are 8 healthy heart foods you should incorporate into your diet to help keep your heart healthy and strong.
One of the best ways to start your day is with a bowl of oatmeal which is full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.
High in omega-3 fatty acids, salmon can effectively reduce blood pressure. Try to eat two servings per week. If you don’t like salmon, try mackerel, tuna, herring or sardines which will all give your heart the same boost.
Rich in oleic acid, a monounsaturated fat(the healthy fat), avocados are a healthy and delicious way to help lower LDL levels while raising the amount of HDL cholesterol in your body.
Boost heart health by adding berries your diet regularly. All types of berries contain powerful antioxidants and are full of anti-inflammatories and high in vitamin C.
High in dietary fiber, omega-3 fatty acids and calcium, lentils such as chickpeas and black and kidney beans are excellent for heart health.
Spinach is one of the best foods for a healthy heart since it contains of lutein, folate, potassium, and fiber. However, adding any type of vegetables to your diet can give your heart a boost. The Physicians’ Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least two-and-a-half servings of vegetables each day cut their risk of heart disease by about 25%, compared with those who didn’t eat the veggies. Each additional serving reduced risk by another 17%.
Flaxseed is loaded with fiber and omega-3 and omega-6 fatty acids and a little bit of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal or add to a smoothie for a heart-healthy breakfast.
Soy is a great source of lean protein in a heart-healthy diet, but it must be eaten raw. Edamame soy nuts, tempeh, or organic silken tofu are excellent sources of soy protein.