Be good to your heart by piling your plate with these healthy foods.
The old ticker is not something to take for granted. You may try to be good to your heart on occasion, but sometimes it’s difficult to know where to start. In the United States, heart disease is the number one killer. The good news is that we know a lot about cardiovascular diseases, including some of the best ways in how to prevent them. After plenty of research and studies, it’s certainly clear that healthy eating and living can make a huge difference!
Certain foods can dramatically reduce your heart disease risk, and this good-for-your-ticker diet doesn’t have to be bland or boring. Add these food items to your diet for a healthier heart!
Eating beans and lentils regularly can lower your risk of heart disease by around 22 percent. They are packed with omega-3, fatty acids, calcium, and soluble fiber. Legumes are high in cholesterol-lowering fiber and are an ideal meat-alternative source of protein.
Berries are packed full of anti-oxidants, known to be good for the old heart and health in general. Particularly, blackberries and blueberries are great for vascular health due to their high levels of anti-oxidants. They may be small but are very powerful!
The leafy green is a great source of alpha-linolenic acid, an omega-3 fatty acid that’s known to improve your heart health. It’s also got inflammation-fighting phytonutrients that can help prevent plaque formation in your arteries. Whether you toss it into a salad or smoothie, start adding kale into your daily diet!
Did you know that eating nuts every day decreases the risk of dying from heart disease by up to 29 percent? Nuts contain unsaturated fats, which improve cholesterol by lowering “bad” cholesterol and raising the good kind. Walnuts, in particular, contain omega-3 fatty acids, which may prevent blood clots and the development of irregular heart rhythms.
Oranges contain pectin, a soluble fiber that basically blocks cholesterol absorption and helps to prevent the scarring of heart tissue. In addition, they contain potassium that can help to keep blood pressure in check.
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