Eating for a healthy heart is one of the best things you can do yourself. It’s easy to develop the habit, and there are many small tweaks you can make in your diet to support you as you go.
In this article, we’ll show you six readily available foods that you should start eating more often if you’re serious about improving the health of your heart. Not only that, they taste great and have several other health benefits that mustn’t be overlooked.
Keep on reading to find out more.
Considered a superfood, blueberries are a rich source of antioxidants that prevent cellular damage from harming your bodies, and that includes the heart. They’re also rich in vitamin C, manganese, and copper––important nutrients that help regulate bodily functions. The same is also true for raspberries, black currants, and red grapes.
Know that you can eat them either fresh or frozen, and doctors recommend having up to one cup of these types of fruit every day.
Additional benefits: The antioxidants present in berries can also be beneficial for people who suffer from eye problems, poor memory, and weakened immune systems.
Avocados contain oleic acid, which is a healthy fat that is found in olive oil to help reduce bad cholesterol levels in the body. This monounsaturated fat helps lower blood pressure and prevents heart disease. You can eat avocado raw and on its own, but they’re best eaten lightly grilled and layered into a sandwich.
Additional benefits: Avocados are also great for reducing inflammation and weight loss.
Probiotics are living microorganisms that can do wonders for your body. They have many documented health benefits, one being a reduced risk of high blood pressure. Experts recommend consuming probiotic-rich foods once in the morning and again before bed. If you’re not fond of yogurt, you can opt for a probiotic drink or supplement instead.
Additional benefits: Yogurt helps improve overall gut health, which promotes digestion and boosts immunity. It’s also been observed to lead to healthier gums.
4. Whole Grains
Whole grains found in whole oats, brown rice, and wheat bread are rich in dietary fiber that has many positive effects on the body. Consuming these instead of highly-processed carbohydrates can help reduce cholesterol levels and also lower your risk for heart disease. These can easily be included in your diet, so try to opt for these healthier alternatives whenever you have the chance.
Additional benefits: Whole grains are great for digestion and can also reduce other diseases, such as stroke, diabetes, and obesity.
Fatty fish like salmon are considered to be rich in Omega-3, which are unsaturated fats that slow the development of plaque in your arteries. Other fish rich in Omega-3 include lake trout, sardines, and tuna. Try to include at least one serving of fatty fish in your daily meal plan, or buy fish oil supplements for a more economical alternative.
Additional benefits: Eating salmon can help in lowering inflammation and promote a healthy cardiovascular system. It can also reduce the chances of getting a stroke.
6. Dark Chocolate
Chocolate has chemicals that help regulate blood flow to your brain and heart. It is also best to go for the dark variety that is minimally processed and contains less sugar.
Additional benefits: Chocolate is good for your mood, which helps with motivation. They’re also an excellent source of energy to get through the day when eaten in moderation.
Dieting for a healthy heart is not as difficult as it may seem. There are some foods that you will have to avoid, but there are plenty of other options to satisfy whatever your craving calls for. Healthy foods are delicious, and we hope this article serves as your next grocery list!
If you’re looking for a healthy meal delivery service in New York, get in touch with us today to see how we can help.