The heart is an essential organ. We need to give it love by offering it heart-healthy foods every day. Here are some of the best food choices you can make.
#1. Fresh Herbs
Add fresh herbs to your foods instead of salt, oils, or butter. You will be able to get great flavors into your food without adding items that can be unhealthy for your heart over time.
#2. Black Beans
Black beans are loaded with magnesium, folate, and various antioxidants, which work together to lower your blood pressure over time. The fiber they provide helps glucose levels while balancing out your cholesterol.
#3. Red Wine
Red wine contains catechins and resveratrol, both of which may help to protect your artery walls from the natural aging process. Limit yourself to 1-2 drinks per day to avoid hurting the heart.
Rich in Omega-3s, salmon can give your heart a smile with just two servings per week. The healthy fats it contains will also lower blood pressure levels and reduce internal inflammation.
If salmon is out of your price range, then opt for tuna instead. It offers many of the same benefits for a fraction of the price. Look for Albacore tuna to maximize this benefit.
#6. Olive Oil
Although avoid oils is a good thing for the heart, olive oil is an exception to the rule. If you use it to replace the saturated fats in your diet (think butter), then it will help you to reduce cholesterol levels over time. Cold-pressed olive oil tends to provide the most flavor.
If you don’t have a nut allergy, consider adding a small handful of this food to your daily eating routine. It reduces inflammation levels, offers plant sterols, and contains high levels of fiber.
Slivered almonds work with almost any food, making it a natural addition to your diet. It contains fats that the heart likes, along with high fiber levels. In some people, this food choice may even lower LDL cholesterol levels over time. Try almond milk as a dairy replacement too.
#9. Sweet Potatoes
Eating sweet potatoes will reduce the blood sugar spikes that can happen when you eat starchy carbs. They also offer a nice boost in Vitamin A and lycopene.
If you like to have something sweet every day, then consider having an orange. It’s high levels of Vitamin C can boost the immune system and may lower blood pressure levels with the potassium they contain.
#11. Swiss Chard
Rich in magnesium and potassium, this dark, leafy vegetable offers numerous vitamins and minerals that benefit the heart. Pan fry it with a little olive oil until it just begins to wilt for a heart-healthy snack.
Eating is all about moderation. Even if you’re eating heart-healthy foods, eating too many of them can contribute to weight gain and an increased risk of cardiovascular health issues. Limit your portion sizes, get some exercise, and include these food options each day to make your heart healthier and happier over time.