5 foods that are good for your heart
Heart disease is the leading cause of death around the world, and having a bad diet is a big risk for getting it. Luckily, there are a number of foods that can help improve heart health by lowering inflammation, blood pressure, and cholesterol levels.
Let’s talk about the top five heart-healthy foods and why they are so good for you.
- Fish with fat
Omega-3 fatty acids are important for heart health and can be found in fatty fish like salmon, mackerel, and sardines. These fatty acids lower inflammation, lower blood pressure, and make it less likely that blood will clot. The American Heart Association says that to get the benefits of omega-3s, you should eat at least two servings of fatty fish per week. If you don’t like fish, you could take omega-3 supplements instead.
- Leafy Greens
There are lots of vitamins, minerals, and antioxidants in leafy greens like spinach, kale, and collard greens. They are also low in calories and high in fibre, which makes them a great addition to a diet that is good for your heart. Studies have shown that leafy greens can reduce inflammation, lower blood pressure, and lower the risk of heart disease. You can make salads and smoothies better for your heart by adding leafy greens.
- Whole Grain
Whole grains like brown rice, quinoa, and whole wheat pasta are great places to get fibre, which is important for heart health. Fiber helps keep the digestive system healthy and lowers cholesterol levels. This lowers the risk of getting heart disease. Magnesium and potassium, which help keep blood pressure in check, are also found in whole grains. Choose whole grains instead of refined grains like white bread or white rice when choosing grains.
Berries like blueberries, strawberries, and raspberries are full of antioxidants, which can reduce inflammation and stop oxidative stress. This is important for the health of your heart because oxidative stress can cause heart disease. Berries are also low in calories and high in fibre, which makes them a great addition to any diet that is good for your heart. For a tasty and healthy breakfast, try adding berries to your morning oatmeal or Greek yoghurt.
- Nuts Nuts like almonds, walnuts, and pistachios are great sources of healthy fats, fibre, and protein. Studies have shown that eating nuts can lower your cholesterol and make it less likely that you will get heart disease. But nuts have a lot of calories, so you should only eat them in small amounts. Add a handful of nuts to your salad or oatmeal, or eat them as a snack in between meals.
A heart-healthy diet is very important if you want to lower your risk of getting heart disease. The five foods above are some of the best for heart health because they are full of nutrients that can reduce inflammation, lower blood pressure, and lower the risk of getting heart disease. By making these changes to your diet, you will be well on your way to improving your heart health and living a longer, healthier life.