What you eat can significantly influence your heart health. A balanced eating plan plays a crucial role in heart health and can reduce the risk of developing heart disease. Including these heart-healthy foods as part of your balanced eating plan can help keep your heart in good shape and minimize your risk of heart disease.
– Leafy Green Veggies – Spinach, kale, and collard greens are packed with vitamins, minerals, and antioxidants. They are a great source of vitamin K, help reduce blood pressure, and improve arterial function.
– Whole Grains – Eating whole grains (whole wheat, brown rice, oats, rye, barley, and quinoa) are beneficial for heart health and are associated with lower cholesterol and blood pressure.
– Berries – Strawberries, blueberries, blackberries, and raspberries are “jam-packed” with nutrients that help reduce LDL (bad) cholesterol, blood pressure, BMI, and inflammation.
– Avocados – Avocados have monounsaturated fats and potassium that help reduce LDL (bad) cholesterol, blood pressure, and risk of metabolic syndrome.
– Fatty Fish – Salmon, mackerel, sardines, and tuna are loaded with omega-3 fatty acids and play a protective role in reducing blood pressure, triglycerides, and cholesterol.
– Dark Chocolate – 70% dark chocolate contains antioxidants like flavonoids. A moderate intake of dark chocolate can lower the risk of developing calcified plaque in the arteries.
– Seeds – Chia seeds, flaxseeds, and hemp seeds contain nutrients like fiber and omega-3 fatty acids that help improve heart disease risk factors like blood pressure, cholesterol, and triglycerides.
– Green Tea – Green tea is associated with health benefits like increased fat-burning properties to improved insulin sensitivity. It also helps lower cholesterol, triglycerides, and blood pressure.
– Nuts – Almonds, Walnuts, and Cashews are nutrient-dense, full of fiber, and a good source of heart-healthy properties that help reduce cholesterol, blood pressure, and excess fat.
Source:
https://www.healthline.com/nutrition/heart-healthy-foods#TOC_TITLE_HDR_11
