6 Heart Healthy Foods to Add to Your Daily Diet

February is National Heart Month, and one of the best ways to keep your heart healthy is to make sure you are eating a healthy diet. Although it is okay to enjoy your favorite treats in moderation, it is important to eat plenty of heart-healthy foods to keep your circulatory system and heart working at its best. Eating a balanced diet full of healthy foods can help protect you against heart attacks, coronary heart disease, and strokes. By eating more of the following 6 foods, you can really decrease your risk of heart disease.

Leafy Green Vegetables

Adding greens to your diet not only adds color to your plate but they are great at nourishing your heart. Eating leafy green vegetables such as spinach, kale, and swiss chard, can help reduce your risk of heart disease. These energy-dense green veggies are packed with a variety of nutrients that work together to combat risk factors heart disease like cholesterol, blood pressure and inflammation.

The biggest health factor in eating your greens is the fiber they contain. Increasing your fiber is a great way to lower cholesterol, which is key to a healthy heart. A build-up of cholesterol can clog arteries and increase your risk for heart disease.

Fish and Low-Fat Protein

Protein is an essential component of any balanced diet. While it is easy to think that all protein is healthy and necessary, it is important for you to be aware of what types of protein you should avoid and which are heart healthy.

One of the best low-fat protein sources is fish. It is a great source of protein due to the richness of the omega-3 fatty acids. Omega-3 fatty acids are great in the fact that they can help lower blood fats.

Some great sources of vegetarian low-fat proteins are legumes, lentils and black beans. These types of proteins are cholesterol free and packed full of antioxidants and magnesium which can help lower blood pressure. They also are a great source of fiber which will help manage your cholesterol and blood sugar levels.

Whole Grains

Whole grains are a great food group to add into your daily diet. They are jam packed with fiber and other key nutrients that will help your body regulate your blood pressure. Adding more whole grains to your diet is actually quite simple. For example, when buying bread, skip the white bread and always go for one that is 100% whole grain.

Including more whole grains into your diet is a great way to get more creative with your meals. Try something new like quinoa or farro. If you do enjoy more pasta and rice, opt for brown rice and whole wheat pasta instead.

Berries

Not only are they pretty and colorful, but berries are powerful allies to your health, protecting everything from your head to your heart. Berries are high in antioxidants which can help lower the odds of developing heart disease. Antioxidants in berries promote healthy cell function and protect against inflammation and can lower blood pressure as well.

Being high in antioxidants, polyphenols and prebiotic fiber, berries are a natural fighter in reducing the risk for heart disease. Since heart disease is among the leading cause of death in the country, there is no reason you shouldn’t be adding berries to your daily diet…plus they are tasty any time of day!

Avocados

Being able to reduce your saturated fats and eliminate your trans fats is key to lowering your levels of blood cholesterol which in turn reduces your risk for heart disease. High cholesterol levels are dangerous for your heart health. Plaque build-up in your arteries can increase the risk of heart attacks and strokes. Limiting how many saturated and trans fats you consume is easy if you know which healthy fats to eat instead.

Avocados are a great source of natural fats. While they hold a lot of calories, they are also full of good fats are a great snack to eat in moderation without compromising your heart health. They can also be used as a substitute for butter and oils. Next time you make a sandwich, instead of reaching for the mayo, try spreading a little avocado on your bread instead.

Dark Chocolate

We all know that fruits and veggies are healthy for us and we should eat them every day, but did you that dark chocolate can fall into the healthy category? Consuming dark chocolate can improve several important risk factors for heart disease. It is rich in antioxidants and packed with nutrients making this bittersweet treat and superfood favorite, and an aid in lowering cholesterol.

The flavonoids in dark chocolate are what help maintain heart health. These chemicals help in producing nitric oxide which can help in lowering blood pressure, another risk factor of heart disease. Just an ounce of dark chocolate a few times are week can improve not only heart health, but can also improve brain function, alleviate stress, and lower the risk of diabetes. So have no shame in keeping this tasty bittersweet treat on hand.

 

If you or a loved one living alone are living with heart disease and are in need of personal care, consider Assisting Hands Home Care. They provide professional and compassionate caregivers who can help with meal preparation, groceries, shopping, and a full list of other services of in-home care. Find our list of locations by visiting https://assistinghands.com/location-list/

Written by: Lauren Foster