FOODS FOR A HEALTHY HEART

Heart disease has been a leading cause of death for men and women for several decades. Often times, eating for heart health isn’t considered until it is too late, and it is typically recommended as part of the treatment protocol for heart disease. Truthfully, this is unnecessary and completely avoidable, as all people of all ages should be eating with their heart health in mind. The heart is a vital organ (you definitely can’t live without it) so prioritizing heart health now is essential for longevity. Try incorporating some of these foods to give your heart the extra support it needs. 

1.  HEALTHY FATS-

Heart healthy fats are so beneficial for the heart. One of the most beneficial sources that has been proven to help lower LDL (or “bad”) cholesterol is extra virgin olive oil. Olive oil is packed with antioxidants helping to fight off free radicals that damage the body’s cells and organs and is anti-inflammatory, helping to create a more optimal environment for your heart. Olive oil is versatile and easy to incorporate into your daily diet: try drizzling it on top of a salad, adding it to your roasted veggies and/or meats, or using it as a substitute for butter when you are cooking eggs.

Other sources of healthy fats include avocado, fatty fish like salmon and tuna, and nuts and seeds. These are all beneficial for the heart and will help to support healthy cholesterol levels and overall environment.

2.  FRUITS AND VEGGIES-

When it comes to fruit and veggie consumption for heart health, the more variety in color the better. They are especially good for the heart because they are high in antioxidants. As mentioned above, incorporating foods that are high in antioxidants helps put the body in its optimal state for fighting off invaders. Even if you are in good health, you encounter these “invaders” on a daily basis through environmental exposure, people you come into contact with and/or the foods you eat. By consuming a diet high in antioxidants, you are helping your body by providing it with a strong defense system to fight off these invaders. When there aren’t as many invaders present, the body can use antioxidants to bolster the good cells in the body, including the cells and arteries surrounding the heart.

A colorful fruit and veggie grocery list could look like: red apples, lemons, broccoli, eggplant, cauliflower, blueberries, blackberries, sweet potato, and yellow bell peppers.

3.   FIBER-

Fiber is important for heart health as it binds to the bad cholesterol, pulls it out of the arteries, and prevents it from building up on the arterial walls, which prevent is from forming plaques. Fiber also helps to keep you full and it promotes healthy digestion, which helps promote regularity in blood sugar, reducing the risk of other diseases such as diabetes and metabolic syndrome, which can worsen heart disease.

Good sources of fiber include whole grain products, barley, beans, cruciferous veggies, fruit with the skin such as apples and pears, and nuts and seeds. Add these to your meals and snacks to ensure that you are getting your daily dose of fiber.

Taking care of the heart allows us to better care for our body as a whole. Try adding some of the heart healthy foods mentioned above to give your heart the extra TLC that it’s needing.