Foods for a Healthier Heart

by | Aug 6, 2020 | healthy eating, seniors

Is your heart in tip-top shape? Maintaining a healthy diet and active lifestyle are key components to supporting a healthy heart. Heart disease is one of the most common causes of death in the United States and is responsible for nearly one-third of deaths worldwide. The foods you eat directly impact heart disease risk factors such as blood pressure, cholesterol, and inflammation. Therefore, you want to make sure you’re eating a diet rich in healthy fats, fruits, vegetables, and whole grains. I’ve compiled a list of foods you’ll want to incorporate into your diet to keep your heart happy and healthy.

1. Fatty Fish

Pop open that can of sardines and get your daily dose of omega-3s. The omega-3 fatty acids found in fish such as tuna and salmon, as well as olive oil, help reduce inflammation in the body. Fish is also a great source of protein with a low percentage of saturated fat. The American Heart Association (AHA) recommends eating a 3.5-ounce serving of fatty fish twice a week.

2. Whole Grains

Whole grains such as brown rice, oats, and quinoa are a great source of soluble fiber. Soluble fiber keeps fats from building up in the body which in turn prevents clogged arteries. Make sure you opt for whole grains instead of refined grains, such as white flour and bread, which don’t reap the same benefits.

3. Leafy Greens

Vegetables such as spinach, kale, and collard greens are rich in vitamin K and antioxidants which helps protect arteries and encourage proper blood clotting. Leafy greens are also low in calories but rich in vitamins and minerals to help moderate weight and blood pressure.

4. Berries

Blueberries, raspberries, blackberries, and strawberries are another excellent source of antioxidants. The antioxidants found in these fruits help prevent oxidative stress and inflammation in the body, making berries a guilt-free snack to satisfy a sweet tooth.

5. Nuts

Walnuts, almonds, pecans, hazelnuts, and pistachios are all nutrient-dense heart-healthy nuts. These nuts are full of fiber and protein which helps keep you fuller longer while also providing essential vitamins and minerals. Do try and stick to raw nuts instead of roasted nuts to avoid inflammatory oils.

 

Sources:

Link, R. (2018, March 5). 15 Incredibly Heart-Healthy Foods. Retrieved from https://www.healthline.com/nutrition/heart-healthy-foods 

Railton, D. (2018, May 16). 16 top foods for a healthy heart. Retrieved from https://www.medicalnewstoday.com/articles/321820 

Harvard Publishing. (2020, April). 5 foods to eat to help your heart. Retrieved from https://www.health.harvard.edu/heart-health/5-foods-to-eat-to-help-your-heart