Superfoods for a Healthy Heart


Superfoods for a Healthy Heart

Superfoods for a Healthy Heart

Everything we put into our body has an impact on our health, good or bad. The food we choose to eat has the ability to energized our bodies or quickly make us feel ill and fatigued. Our bodies need all the necessary nutrients every day in order to function properly and prevent serious health concerns. When we load up on saturated fats, sodium, and sugar-rich foods, it puts us at a higher risk for conditions like diabetes and heart disease. Whereas eating whole foods, rich in nutrition and healthy fats help prevent these certain ailments.

The good news is, however, there are plenty of nutrient rich foods we can include into the diet, without having to miss out on our favorite meals. Adding these foods to your diet will also go a long way in supporting heart health! Below are the best superfoods for heart health.

16 superfoods for your heart

Salmon: Along with other fatty fish, salmon provides a variety of heart-healthy nutrients that have shown to lower the risk of arrhythmias and atherosclerosis (plaque buildup along arterial walls). It is recommended that we consume at least 2-3 servings of fish each week.

Oatmeal: With high levels of soluble fiber, oatmeal has been linked to lower cholesterol levels. Opt for plain, old-fashioned oats and organic when possible. Pre-packaged oatmeal often contains added sugars and ingredients harmful towards heart health.

Blueberries: Blueberries and other berries of sorts are high in antioxidants and heart-healthy nutrients. A study, with female participants, found that those who ate 3 servings of blueberries and strawberries had a 32 percent lower risk of heart attack, compared to those who consumed fewer berries.

Dark chocolate: One study, in particular, found that dark chocolate may be beneficial in lowering the risk of non-fatal heart attacks or stroke when consumed daily. Stick to pure cacao or chocolate bars with at least 70% cacao.

Citrus fruits: Citrus fruits, including grapefruits, have been linked to a lower risk of ischemic stroke. They also contain high amounts of vitamins and minerals believed to lower the risk for heart disease.

Tomatoes: With high levels of potassium and antioxidants, tomatoes can promote and protect heart health.

Nuts: While nuts may be high in calories, they do contain an impressive amount of nutrition, including fiber, which works to lower bad cholesterol. Stick to a handful of nuts a day, to avoid added calories.

Legumes: Beans, lentils, and peas are rich in protein and other valuable nutrients. Studies found those who consume legumes up to four times per week had a 22% lower risk of heart disease.

Extra virgin olive oil: Olive oil is a good source of heart-healthy monounsaturated fats, which have shown to improve cholesterol and sugar levels.

Leafy greens: The high levels of antioxidants found in leafy greens can help rid your body of harmful compounds and toxins. They also contain a healthy dose of fiber, as well as vitamins and minerals that support a healthy heart.

Flaxseed: In addition to heart promoting fiber, flax seeds also contain other nutrients know to improve heart health.

Avocado: Avocados are another well-known source of heart-healthy fats. Healthy fats are known to help lower the risk for heart disease. They also provide the body with potassium and antioxidants.

Pomegranates: Pomegranates are known for their high levels of antioxidants, which can prevent hardening of the arteries.

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16 superfoods for a healthy heart

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