The best diet for a healthy heart is one that is packed of vitamins, minerals, antioxidants, phytochemicals and fiber. It should also be low in saturated fats (from animal sources) and trans fats (found in processed baked foods).
Besides eating a healthy diet, you can keep your risk factors to a minimum by getting plenty of rest, quitting smoking, keeping alcohol to a minimum and getting stress-reducing exercise every day.
With food claiming to be hearth-healthy everywhere you look. It’s often difficult to decide which choices are truly good for your heart.
Here are some nominations for the top 10 heart-healthy foods:
#1 Berries, such as blueberries, raspberries, strawberries and red grapes count too!
- Moderate red wine consumption can have some heart-healthy effects, like raising HDL (good cholesterol) and inhibiting the formation of blood clots. If you love red wine keep your daily consumption to one glass if you are a woman and two if you are a man.
- Grape juice, like red wine, has been shown to reduce blood clotting and reduce damage to artery walls. Grape juice from dark purple grapes can be a good way to keep a dose of heart healthy resveratrol (a phytochemical found in the skin of dark-colored grapes) in your diet. However, it is best to stick to a 4-ounce serving since too much juice can fill your diet with calories.
#2 Fish that is high in omega-3 fatty acids, such as salmon, mackerel, and tuna (have twice a week). Omega-3 fatty acids can help reduce heart rhythm problems and may help reduce triglycerides and plaque buildup, and inhibit blood clotting
#3 Soy Foods, such as soybeans, tofu, and soybean oil – these are all good sources of isoflavones (type of antioxidant)
#4 Whole grains, such as breads, cereals, and oatmeal
#5 Nuts, such as almonds, pecans, and walnuts
#6 Olive Oil
#7 Beans, such as pintos, garbanzos, lentils, kidney beans, and chickpeas
#8 Other fruits and vegetables, such as broccoli, spinach, and grapefruit
#9 Margarines, such as those fortified with stanols or sterols (plant sterols that help reduce blood cholesterol)
#10 Teas, preferably green and black teas
In addition, there are a lot of heart-health benefits packed into tiny flax seeds, since they are a good source of alpha linolenic acid (ALA), a type of omega-3 fat. Flax seeds have been shown to control blood pressure and help lower cholesterol. You can add a sprinkle of flax to your diet with a daily 2 to 4 tablespoon serving. Top your yogurt, oatmeal or cold cereal with ground flax for a daily dose.
No one food can prevent heart disease, but a combination of heart-healthy foods with research-backed claims, plus exercise and a diet low in saturated fat, can help you stay as healthy as possible.
Written by Gianna Veon
Gianna Veon received a Bachelor of Science degree from San Jose State University in Kinesiology with a concentraion in Corporate Fitness. She has twelve years of experience working in the fitness industry with the last ten years employed by BaySport. She loves her career and helping others to reach their fitness goals. In her spare time, she loves to participate in various exercise regimens, being a homemaker and spending time with her wonderful family.
References:
HealthCastle.com
MedicineNet.com
WebMD.com