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foods for the heart

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Our heart is what keeps us going, it is the glue that holds us together. If our heart is not functioning at its best, our bodies and minds suffer. A healthy heart is imperative to overall health and wellness. Proper heart health will help protect you from heart disease and work to lower your risk of heart attack and stroke.

Of course, eating well and exercising are vital for good heart health, but there are actually certain foods you can eat that are like fuel for your health.

So by now you are likely asking yourself, ok so what foods can help me?
Well, wonder no more!

Here are 10 foods that work to support a healthier heart, while of course also tasting great!

1. Salmon
This plentiful and protein packed fish is full of nutrients for the heart and is especially rich in Omega 3’s.  Omega 3’s work to reduce inflammation in the blood vessels and can lower your level of blood fats called triglycerides. The American Heart Association recommends eating 2 servings of salmon (or any fatty fish) 2 times a week.

2. Walnuts
Walnuts are an exceptionally healthy nut. They are rich in heart-healthy fats and high in antioxidants. Walnuts also contain a significant amount of Omega 3’s, substantially more than any other nut. They are also known to work to reduce bad cholesterol and reduce inflammation. 

3. Edamame
This food may seem less common, but this nutritious soybean actually has 8 cups of fibre per cup and works to lower cholesterol. They are also rich in antioxidants and vitamin K. If you are vegetarian and worry about your iron, Edamame is also a good source of vegetable based iron.

4. Oranges
It’s no secret these delicious, citrus fruits are good for us. Being loaded in Vitamin C, we know they can help build up our immune system, but they are also an excellent source of fiber and also contain potassium, which helps to lower blood pressure.

5. Flaxseed
These small but mighty seeds are rich in Omega 3- fatty acids, fiber as well as phytochemicals-called lignans. Lignans are known to help lower the risk of heart disease, breast cancer, osteoporosis as well as symptoms of menopause. 

6. Leafy Greens
Green leafy vegetables such as kale, spinach and collard greens are widely known for being stocked full of healthy nutrients while also low in calories.. They are high in antioxidants and contain vitamin K and nitrates, which can help reduce blood pressure.

7. Avocados
These yummy fruits contain rich amounts of dietary fiber, monounsaturated fats, as well as potassium. All working together to promote a healthier heart and lowering our blood pressure and cholesterol.

8. Almonds
Almonds are loaded with fiber, healthy fats, anti oxidants and magnesium, which work to lower blood pressure. Almonds are also known to lower bad cholesterol as well as prevent harmful oxidation of ldl (bad) cholesterol.. What does this mean? Well, “Bad” LDL cholesterol can actually become oxidized, which can be dangerous in the development of heart disease. Almonds have been shown to significantly reduce oxidized LDL.

9. Sweet Potato
Sweet potatoes are a rich source of fiber, potassium as well as an array of vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C. With this list, it makes us wonder, what AREN’T sweet potatoes good for!?

10. Dark Chocolate
We saved the best for last! You read that right! Chocolate IS good for you! Of course, dark chocolate is, in moderation. Dark chocolate is not only delicious, but it also comes with benefits like being able to lower blood pressure, improve blood flow to the heart and lower “bad” LDL cholesterol.


There you have it!

10 of the best foods to help your heart get the nutrients it needs to keep you performing at your best, and living your best life.

Remember, you’re never too young or too old to take care of your heart.


References:

https://www.webmd.com/heart-disease/ss/slideshow-foods-to-save-your-heart

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6429205/

https://www.healthline.com/nutrition/heart-healthy-foods#TOC_TITLE_HDR_8