For heart health, what you put on your plate matters. The foods you eat can impact your cholesterol, blood pressure and other risk factors for heart disease. Luckily, plenty of delicious foods benefit your ticker. Here’s a look at some of the top foods for a healthy heart.
Fill Up On Fiber
Medical professionals like Ian Weisberg agree: Fiber is a superstar for heart health. Soluble fiber, in particular, helps reduce LDL (“bad”) cholesterol levels. Excellent sources include oats, beans, lentils, avocados, and berries. Aim for 25-30 grams of fiber per day. Spreading your fiber intake throughout your meals is ideal for reaping the cholesterol-lowering benefits.
Go Nuts
Nuts like almonds, walnuts and hazelnuts are nutritional powerhouses. They’re loaded with healthy fats, protein and fiber. Research shows that eating nuts regularly can lower LDL and reduce inflammation. Aim for eating a handful of raw, unsalted nuts several times a week.
Say Yes to Fatty Fish
Fatty fish like salmon, mackerel, sardines and tuna are overflowing with omega-3 fatty acids. These healthy fats help reduce triglycerides, lower blood pressure and decrease inflammation. Aim for eating at least two 3.5-ounce servings per week. Grill, bake or poach your fish; skip the heavy breading and fried preparation methods.
Choose Olive Oil
For cooking oils, olive oil reigns supreme. It’s packed with powerful antioxidants and heart-healthy fats. Olive oil helps lower LDL cholesterol and triglycerides. Use it for cooking, drizzling and making homemade salad dressings. Look for extra virgin olive oil for maximum benefits.
Eat More Veggies and Fruits
With fruits and veggies, the more the merrier. Produce has plenty of vitamins, minerals, fiber and plant compounds that benefit heart health. A diet rich in produce helps reduce blood pressure, bad cholesterol and inflammation. Aim for at least 4-5 servings per day. Focus on getting a variety of colored produce.
Drink (Unsweetened) Tea
Sipping unsweetened tea, particularly green tea, lowers your risk of heart disease and stroke. Compounds in green tea called catechins are antioxidants that help improve cholesterol levels and reduce blood pressure. The caffeine in green tea also boosts heart health. Just avoid adding sugar, which negates many of the benefits.
Minor changes have a major impact on your heart health. Focus on adding more heart-healthy foods like fiber-rich whole grains, fatty fish, nuts, olive oil, vegetables and tea. Limit highly processed foods, added sugars and sodium. Developing healthy lifelong eating habits can go a long way in supporting your ticker. So, let your culinary journey be a celebration of good taste and great heart health.
