Did you know in the US, one person dies every 34 seconds due to cardiovascular disease? Heart disease is one of the leading causes of death in the nation.
Unfortunately, developing heart disease is often as easy as eating the wrong foods. Luckily, there are great heart-healthy foods that you can incorporate into your diet to ensure that your heart stays healthy.
Still trying to figure out what to eat? Here are the best foods for optimal heart health and start your journey towards healthy living.
Powerhouse Fruits and Vegetables for Your Heart
Fruits and vegetables for your heart are power-packed with essential nutrients to help keep your heart healthy. This is because they are a rich source of dietary fiber, vitamins, and minerals.
Some examples are apples, strawberries, blueberries, and citrus fruits. For vegetables, take carrots, dark leafy greens, beets, sweet potatoes, onions, garlic, and tomatoes to stay healthy.
Get Creative with Heart-Friendly Grains
Whole grains provide more fiber, protein, and other essential nutrients than refined grains. Try incorporating whole-grain options such as brown rice, oatmeal, wild rice, quinoa, and faro.
These grains are suitable bases in soups and stews. These grains can be made risotto, prepared in a slow cooker, or go with other dishes. Another great idea is to replace whole wheat pasta with traditional white pasta. It is also a delicious and nutritious way to get creative with your meals.
Jet-Fuel your Heart with Healthy Fats
Another way to ensure that your heart is healthy is to have heart-healthy fats in your diet. Healthy fats help reduce inflammation, elevate mood, and contribute to sound mental health.
The best foods with healthy fats include salmon, mackerel, and sardines. Also, add foods high in monounsaturated fats, such as avocados, almond butter, hummus, and olive oil. Nuts and seeds are also excellent sources of monounsaturated and polyunsaturated fats.
Heart-healthy food can be beneficial in both fighting diabetes as well as providing heart health. To learn more, make sure to check this page on diabetes to help you get started.
Don’t Forget the Lean Proteins
Eating healthy is key to keeping your heart healthy. Incorporating lean proteins into your diet is a great way to ensure that your meals are satisfying and nutritious. Lean proteins such as fish, chicken, and turkey provide essential vitamins and minerals without added saturated fats.
Other protein sources, like eggs, nuts, and legumes, are nutritious and heart-healthy choices. Plant-based proteins, such as soy and tempeh, are also good alternative protein sources.
Natural Herbs and Spices: Hiding Health Benefits in Plain Sight
Natural herbs and spices can add nutritional value and flavor to your meals. Some spices, such as turmeric, ginger, and garlic, are potent anti-inflammatories and help lower cholesterol.
Ground cloves, cinnamon, and black pepper can help lower blood pressure while adding flavor to your dishes. Rosemary and oregano boast strong antioxidant properties, and cayenne pepper helps reduce blood clotting. Using natural herbs and spices makes it easy and tasty to sneak some powerful health benefits into your diet.
Boost Your Health With These Heart-Healthy Food Choices
A heart-healthy diet can provide many health benefits in the long term. Adding more fresh fruits and vegetables, whole grains, and lean proteins can positively impact your cardiovascular health.
To start incorporating more heart-healthy food into your diet, find healthy eating options and set small goals to reach. Your body and heart will thank you!
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