10 Foods To Eat For Heart Health

10 Foods To Eat For Heart Health

The recent Coronavirus pandemic is causing thousands of deaths daily, but what most don’t realize is pre-existing conditions such as heart disease makes individuals more susceptible to the virus. Studies show heart disease accounts for at least one-third of all deaths worldwide.

During this time, and moving forward, your diet will play a major role in maintaining a healthy heart.

Here are 10 foods to eat to ensure your heart health.

Salmon: Super Food

Salmon takes the lead as a superfood for heart health. It’s rich in Omega 3-s, a healthy fat that lowers blood pressure and lessens the risk of heart rhythm disorders. The American Heart Association recommends two servings of Omega 3-s each week.

 

Tuna for Omega-3s

Tuna is packed with Omega 3s, and is an affordable alternative to Salmon. Albacore, the white tuna is highly recommended. Also, to ensure you keep the nutrients, choose tuna packed in water not oil. Tuna is a great topper for a high protein salad, or mix with avocado and lime for a filling dip.

 

Black Beans

Black beans are filled with healthy heart nutrients. It’s an antioxidant and consuming will lower blood pressure and balances cholesterol and blood sugar levels. If using canned beans, it’s recommended to rinse the beans prior to cooking to eliminate excess salt. Black beans are a great addition to salads and soups.

 

Sweet Potatoes

Sweet potatoes are nutritious and delicious root vegetables. They’re packed with vitamin A, B5, riboflavin, niacin, thiamin, and carotenoids due to their naturally orange color. With a low glycemic index, these spuds won’t cause a quick spike in blood sugar. Sweet potatoes also help in control blood pressure because they are rich in both magnesium and potassium. To add flavor, add a sprinkle of cinnamon and Splenda.

 

 

Oatmeal

Oatmeal may be one of the healthiest breakfast options. It’s a filling meal that aids with appetite control and blood sugar stabilization— making it a great meal for diabetics. The fiber from the oats boosts your heart health by lowering your bad cholesterol. Add fresh fruit toppings to make your oatmeal more enjoyable. If you don’t like the texture of cooked oatmeal, you can still get your servings by substituting oats for flour in your pancakes, or blending in a smoothie.

Low-Fat Yogurt

While dairy products are known for bone health, it’s also good for your heart. Our favorite is  Greek yogurt because of the protein, but any low fat yogurt is great for controlling blood pressure. It’s a filling snack that’s full calcium and potassium. Combine your yogurt with fresh blueberries, strawberries, and granola for the perfect parfait.

Blueberries

Blueberries have multiple benefits. Along with heart disease, blueberries are tied to strong mental health and diabetes prevention. Blueberries are filled with anthocyanin which gives blueberries their dark color. Blueberries also have fiber and more than a handful of other great nutrients. It’s best to consume fresh blueberries instead of frozen as blueberries lose their health impact once frozen.  Fresh blueberries are a great addition to oatmeal, yogurt, or smoothies.

 

Cranberries

Cranberries are considered to the closest fruit to blueberries. Cranberries in particular offer a range of health benefits. They are a good source of various vitamins and antioxidants. Along with heart health, cranberries are known to aid in digestive health, as well as bladder and kidney disease.  The antioxidants also lower blood pressure and improves good cholesterol.

Almonds

Almonds are what’s considered a ‘good’ fat. They’re known to boost good cholesterol which promotes heart health. It’s recommended to consume at least a handful of almonds per day. Almonds are great alone, but are a great salad topping.

Flaxseed

Flaxseed has three ingredients that are good for your heart: Fiber, phytochemicals,  and Omega-3 fatty acids. Consuming ground flaxseed is one of the most convenient ways to get your omega servings. It can be added to your cereal, yogurt, oatmeal, or smoothie.

Adding the foods on this list will ensure you’re on the right track for a nutritious, well-balanced diet and healthy heart.

 

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