Foods for a Healthier Heart
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