The things you add to your dinner plate could contribute to your heart’s health. The food we eat can play a role in our blood pressure, inflammation throughout the body, cholesterol levels and triglycerides levels. By adding in some of these heart-healthy foods to your diet you can help keep your heart healthy and reduce your risk of heart disease.
What Should I Eat?
- An abundance of fruits and vegetables.
- Lean meats
- Skinless poultry
- Nuts, beans, and legumes
- Fish
- Whole grains
- Plant-based oils (olive oil, avocado oil, etc.)
Fruits & Veggies
Fruits and vegetables are abundant in antioxidants, vitamins, nutrients and mineral. All these ingredients are important for your heart’s health.
What are some of the top heart-healthy fruit and veggies?
- Greens (Broccoli, Kale, Brussel Sprouts, Swiss Chard)
- Berries (raspberries, blackberries and strawberries)
- Apples
- Tomatoes
- Asparagus
- Peppers
- Onions
- Carrots – also great for your eyes!
- Garlic
Lean Meats, Skinless Poultry & Fish
Lean meats are a good source of protein, with fewer calories. Poultry, without the skin, contains sources of selenium, vitamins B3 and B6. Fish is one of the best foods for your heart. Fish is loaded with omega-3 fatty acids that help reduce cholesterol and improve vascular health.
Nuts, Beans, Legumes and Whole Grains
Beans and legumes are high in fiber. Eating these in your diet can help improve your blood cholesterol, which is a leading cause of heart disease.
According to the Heart Foundation: “Eating whole grain foods can reduce your risk of heart disease by up to 30%. When eaten as part of a heart-healthy diet, whole grains can help to: reduce cholesterol (total and low-density lipoprotein) reduce blood pressure.”
There is also research that suggests people who are at risk of a heart attack/disease can reduce their risk by eating a healthy diet that includes nuts. It is important to only eat recommended amount of nuts, as they are high in calories.
Heart Healthy
Diet AND exercise play a huge role in heart health. Putting healthy eating habits and exercise in your normal routine will help keep your heart healthier for longer. It is recommended people get at least thirty minutes of exercise per day, whether you’re in the gym or going for a light walk – it is important to move your body!
