Maintaining your heart health is extremely important. After I had my first child, my blood pressure went through the roof and never returned to normal. As a result, I’ve had to put more thought into what I eat on a daily basis. Incorporating more heart-healthy foods can make a huge difference. Here are six foods I think everyone should be eating to ensure cardiovascular health.
1. Salmon and Fatty Fish
Salmon is a great food to incorporate into your diet for heart health. It is high in omega-3 fatty acids. Omega-3s have a number of benefits. They have been shown to reduce inflammation, lower blood pressure, and decrease the risk of arrhythmias. Consuming salmon or other fatty fish on a regular basis can help lower cholesterol levels and prevent plaque buildup in your arteries. It’s best to eat at least two servings of fatty fish per week.
2. Leafy Green Vegetables
Leafy greens can also help your overall heart health. Spinach, kale, and Swiss chard are packed full of vitamins, minerals, and antioxidants that can help support your cardiovascular health. Leafy greens are also rich in nitrates, which help relax blood vessels, reduce blood pressure, and improve the blood flow in your body. They’re also high in fiber, which is essential for reducing cholesterol levels and maintaining a healthy weight. Making sure that you include these heart-healthy foods in your diet can reduce your risk of heart disease and stroke.
3. Whole Grains
Oats, quinoa, brown rice, and whole wheat are all great for your heart health too. These whole grains can help regular cholesterol levels by lowering LDL (bad cholesterol) while increasing HDL (good cholesterol). Whole grains also have antioxidants that can assist with inflammation and prevent the buildup of plaque in your arteries. Replacing refined grains with whole grains in your diet will help support better overall heart function. These simple swaps can make a huge difference.
4. Berries
Berries are loaded with antioxidants and polyphenols that help protect the heart from damage. On top of that, they have anthocyanins that can help reduce inflammation and oxidative stress. Regularly eating berries like strawberries, blueberries, and raspberries has also been linked to lower blood pressure and better cholesterol levels.
5. Nuts and Seeds
Nuts and seeds are jam-packed and full of healthy fats, fiber, and plant-based protein. Each of these nutrients is important for maintaining your heart health. They can help reduce inflammation, lower cholesterol, and improve blood flow. Additionally, nuts and seeds are rich in omega-3s, which we mentioned previously can help reduce your risk of heart disease.
6. Avocados
Avocados are another great way to lower bad cholesterol. Adding them to your diet can help you regulate your blood pressure and support your overall heart health. On top of that, their high fiber content also supports digestive health, making them a well-rounded option for any heart-healthy diet. There are so many ways to enjoy avocados too, making them a tasty way to improve your heart health.
Making Changes to Support Better Heart Health
After I realized that I needed to make some changes in my diet to improve my heart health, I did research to see what heart-healthy foods were the best. These six foods can make a difference in your overall health, from reducing inflammation to improving your blood pressure and cholesterol. Making these small changes can prove to make a huge difference in your overall health. Your heart will thank you!