10 Heart Healthy Foods To Add To Your Diet.
#1 Salmon and other Omega-3 rich fish such as sardines and mackerel.
The American Heart Association recommends eating Omega-3 rich fish at least twice per week. Omega-3s fats may help prevent blood clots from forming, and inflammation from affecting artery walls. Additionally, omega-3 may reduce the risk for heart rhythm issues, and at higher doses, reduce triglyceride levels.
*Pregnant women and nursing mothers should avoid some types of fish due to potential mercury content. For further information on mercury content visit the Environmental Working Group website.
Dr. Mark Hyman’s 10 Day Detox Diet is an excellent option for an Omega-3 rich meal.
Nuts are a fabulous source of fuel, vitamins, nutrients and healthy fats. Each nut varies in its vitamin profile and health benefits, so choosing a variety is the way to go!
- Almonds are great for calcium and vitamin E.
- Cashews favor iron and zinc.
- Chestnuts are a great source of B vitamins specifically B6.
- Hazelnuts are high in folate.
- Macadamia nuts are the highest in fiber and healthy fat.
- Pecans offer cholesterol-lowering properties.
- Pistachios are high in B6 and have been shown to help with menstrual issues.
- Walnuts are packed with antioxidants and a high amount omega-3 fatty acids.
A typical serving is roughly 12-15 nuts with raw nuts being a better choice than roasted.
#3 Whole-grain: oatmeal, barley, oat bran, and psyllium seeds.
Whole grain foods deliver soluble fiber, which helps to eliminate cholesterol from the body before it gets into circulation.
#4 Dark Chocolate.
Chocolate is not the evil food that many believe it to be. A good, high-quality (70% cocoa or higher) dark chocolate contains flavonoids that may help with inflammation and clotting. There are several delicious options available in most supermarkets. As well, you can sprinkle on top of your smoothie bowl and have an extra decadent and healthy option.
Legumes are very rich in vegetable protein and soluble fiber, which naturally lowers cholesterol. Beans are the most commonly known legume but peas, lentils, peanuts, and soybeans are also legumes.
#6 Olive Oil.
A landmark study has proven the health value “of the Mediterranean diet for cardiovascular risk reduction.” It has also proven the benefit of supplementation with additional extra-virgin olive oil. Drizzle some on your salad, vegetables, chicken or fish and give your heart health a boost.
#7 Red Grapes.
The grape polyphenols, and in particular resveratrol, furnishes the grape with a natural defense system against fungal infections, and now science reveals that this polyphenol has antioxidant, anticlotting, anti-inflammatory, and anticancer effects. This is the main reason why red wine is often touted as a health food.
Excessive drinking (according to research, more than two drinks per day for men and more than one drink per day for women) cancels out any potential positive effects of alcohol consumption.
#8 Green Tea.
Several studies have proven the health benefits of drinking four or more cups of green tea daily. Be sure to buy organic and drink your tea early in the day as it does contain caffeine.
#9 Green Vegetables.
Green veggies such as kale and spinach are not in your smoothies for the show. They are also very good for you. They are high in antioxidants, fiber, vitamins, and minerals. Kale also provides Omega 3 Fatty Acids.
Avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body. They are delicious as a mayo substitute, a sandwich spread or on their own. They also are delicious chopped with tomatoes, onions, and jalapenos for a delicious Guacamole party dip.
What healthy food will you try today?
This post was updated, with additional resources added, on 11.10.21.