Inspiring heart-healthy choices -
May 4, Email 10 foods to improve your heart health. Share 10 foods to improve your heart health on Facebook. Share 10 foods to improve your heart health on Twitter. Share 10 foods to improve your heart health on LinkedIn.
Print 10 foods to improve your heart health. When it comes to your heart health, what you eat matters. Foods that improve heart health:.
Salmon and tuna These fish are high in omega-3s—healthy fats that can lower your blood pressure and reduce your risk of heart rhythm disorders.
Olive oil This oil is rich in antioxidants that help protect your blood vessels. Oranges This citrus fruit is filled with cholesterol-fighting fibers and potassium to help control or even lower your blood pressure.
Avocados Avocados provide a great source of heart healthy fats which lower your cholesterol and reduce your risk of heart disease. Dark chocolate Consuming dark chocolate in moderation can help boost your heart health and lower your risk of heart disease, stroke, and diabetes.
Low-fat yogurt Dairy not only helps your bones stay strong, but also helps control your blood pressure. Cherries Cherries contain an antioxidant that helps protect your blood vessels and reduce inflammation.
Dark leafy greens Greens are packed with vitamins, minerals, and nitrates that help open blood vessels so oxygen-rich blood can reach your heart. And leaner people are at a lower risk for heart problems. Look for varieties that don't have a lot of added salt.
Because they come from plants, legumes such as beans, lentils, and peas are an excellent source of protein without a lot of unhealthy fat. A review published in Critical Reviews in Food Science and Nutrition found "moderate evidence" for the benefit of legumes on coronary heart disease also known as coronary artery disease.
And legumes may help control blood sugar in people with diabetes, according to a study published in in the journal Nutrients. Lowering blood sugar levels is key in helping people avoid diabetes complications , one of which is heart disease.
Many studies have suggested mechanisms by which extra-virgin olive oil EVOO helps with the prevention of heart diseases, according to a review published in the journal Nutrients. This is especially true when EVOO is a supplement to the Mediterranean diet, which is high in grains, fruits, and vegetables.
Olive oil is a good source of monounsaturated fat, which can help reduce both cholesterol and blood sugar levels. Olives themselves—both green and black—are another source of "good" fat, said Graf. Green tea may bring significant health benefits. A letter published in the European Journal of Preventive Cardiology reaffirmed these results, suggesting that the heart protection came from polyphenols, antioxidants capable of dissolving a compound that could be one of the major causes of heart disease.
When it comes to your health, you really can't go wrong with vegetables. But dark green vegetables may give an extra boost to your heart. These are high in carotenoids, which act as antioxidants which counter potentially harmful compounds in your body. They're also high in fiber and contain tons of vitamins and minerals.
Kale also has some omega-3 fatty acids. Another widely consumed beverage—coffee—may also promote heart health. A review published in Progress in Cardiovascular Diseases found that coffee led to reductions in heart disease mortality.
But the news isn't necessarily a reason to pick up the habit. One thing to note about caffeine, however: Due to a genetic variant, some people break down caffeine more slowly. When this is the case, it can have a negative impact on heart health. com , though the test isn't covered by insurance.
Flax and chia seeds are high in plant-based omega-3 fatty acids. That's one reason they're good for your heart. Another reason is their high fiber content. Plus, there are a million ways to enjoy the seeds. Try them ground up with other heart-healthy foods, such as dried blueberries, cranberries, or oatmeal or even blended with plant milk and fruit to create a smoothie.
These soft, tasty fruits have a well-established reputation for providing the body and heart with healthy fats.
Like olive oil, they're rich in monounsaturated fat, which may lower heart disease risk factors, such as cholesterol. Avocados are also high in antioxidants and in potassium.
They can be eaten on their own or blended into guacamole, perhaps with some heart-healthy tomatoes. But don't overeat avocados —they are high in calories as well. Pomegranates contain numerous antioxidants, including heart-promoting polyphenols and anthocyanins, which may help stave off hardening of the arteries.
A review published in the Journal of Nutrition and Metabolism found that pomegranates were preventive for coronary heart disease because they had "potent antioxidant properties. But note that it's important to have variety in your diet.
If you don't like pomegranates or can't afford them, reach for apples, which also contain plenty of health-promoting compounds, said Graf. Broiled, grilled, or baked, this tasty, fleshy fish is rich in omega-3 fatty acids that improve the metabolic markers for heart disease.
It also has rich levels of selenium, an antioxidant that studies have shown boosts cardiovascular protection. If you need some inspiration to get cooking, check out these best salmon recipes. Liver contains fats that are good for the heart, says William Davis, M. This nut is chock-full of omega-3 fatty acids, fiber, Vitamin E, and folate, all of which promote healthy hearts.
Eat them unsalted for your best heart-healthy meal. Like walnuts, these crunchy, meaty nuts are big in omega-3s and provide an alternative to folks who may not like the bitter bite of fleshy walnuts.
There are some great health benefits of chia seeds. Just a spoonful of this plant-based omega-3 powerhouse contains only 60 calories and helps reduce bad cholesterol and plaque buildup.
Mix them with yogurt or soup, or sprinkle them on a salad. But eat only the plain, non-processed kind. Instant and flavored oats are often drenched in processed sugar. Plus, it can even be beneficial for weight loss. These dark berries are packed with resveratrol more about this powerful antioxidant later and flavonoids, another antioxidant that helps prevent coronary disease.
Put them in your oatmeal, in a smoothie, or in yogurt. Caffeine junkies, rejoice. According to Dr. Agatston, studies have shown that coffee is high in antioxidants. Recent research has even found drinking up to three cups of coffee a day can lower your risk of heart disease.
Resveratrol is found in dark-skinned berries and grapes. Madirans and Cabernets typically contain large amounts of procyanidins, an antioxidant that helps reduce cholesterol and increases arterial health. But, research can be mixed. Though some studies say drinking wine can improve heart health, others indicate no amount of alcohol is good for heart health.
Lower hypertension by pouring yourself a cup of this beverage long favored by Chinese herbalists for its medicinal benefits.
Mayo Clinic Promote optimal metabolism appointments in Arizona, Turmeric supplements for pets and Vegetable gardening tips and at Mayo Clinic Health System locations. Although you might know heart-heapthy eating Inspirnig foods choces increase choces heart disease Promote optimal metabolism, changing Inspirinv eating habits is often tough. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet. How much you eat is just as important as what you eat. Food is Inepiring when it comes choicex preventing heart disease Calcium absorption the leading cause of death Carbs and athletic power output the U. Diet can have Heart-hralthy huge impact on Turmeric supplements for pets health, says Inspring. Sean Heffron, a cardiologist in the Center for the Prevention of Cardiovascular Disease at NYU Langone Health in New York. The first step is eliminating processed foods, which are high in salt and fat, and eat more whole fresh foods like fruits and vegetables, says Dr. Nieca Goldberg, a cardiologist, clinical associate professor at the NYU Grossman School of Medicine. There are lots of options to eat more plant-based foods.
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