A healthy diet can prevent heart disease. Here are some of our top foods you should include in your heart healthy diet to help you protect your heart with every bite.
Can you eat your way to a healthier heart?
At Qardio, we say yes. Preventing heart disease isn’t just about avoiding unhealthy foods. By choosing the right foods and eating them regularly you can help keep your blood pressure and cholesterol levels in check. Here is our list of 12 foods that can save your heart.
Avocado
It’s no surprise that avocado is on the top of our list as it’s high in monounsaturated and polyunsaturated fats, otherwise known as the healthy fats. Being naturally cholesterol free, avocado makes a great replacement for spreads such as butter or mayonnaise. But be aware, avocados are high in calories, so keep your portions modest.
Blueberries
Blueberries make for a great heart healthy snack. Their dark blue color provides specific antioxidants which are known for contributing to lowering blood pressure as well as preventing free radical damage. Do make sure you’re eating fresh blueberries, as blueberry flavoured products often contain added sugar and fat, which you want to avoid.
Celery
Typically, celery is associated with weight loss. However, it also contributes to helping your heart and veins function better, which has a trickle down effect of keeping your blood pressure in check. Two benefits in one simple snack, what more could you want?
Dark Chocolate
The antioxidants found in dark chocolate – particularly procyanindins – help reduce the amount of cholesterol your body absorbs. This makes dark chocolate the perfect, guilt-free treat. But make sure it’s at least 70% cocoa and keep your portions small – this is not an excuse to binge!
Flaxseed
Flaxseed is considered a ‘wonder food’ because of its many health benefits. It is rich in omega-3 and contains lots of fiber. Your body needs more omega-3 than omega-5 for heart health, so we recommend adding flaxseed to your daily diet. Flaxseeds work wonderfully as a topping on yoghurt, soup or salad, and can even be blended into smoothies.
Green Tea
Green tea is thought to prevent heart disease or any condition caused by excessive inflammation. It also boosts metabolism and contains caffeine, which will keep you energized throughout the day.
Fish
The omega-3 fatty acids found in fish are good for your heart. They prevent your blood from clotting, improving your circulatory system and stabilising your blood pressure. High blood pressure can weaken your heart in the long term by making it overwork. The American Heart Association recommends that people eat fish at least twice a week, and make sure your salmon is wild to fully reap all of the benefits.
Garlic
Garlic contains a compound called allicin, which is believed to bring most of it’s health benefits. Eating garlic regularly can help lower your cholesterol levels. However, reaching your daily requirement of garlic is not always feasible, so you can opt for a garlic supplement as a more effective means to lowering your cholesterol.
Nuts
Just a handful of nuts can get you one step closer to a healthy heart. Almonds and Walnuts help your heart by lowering bad cholesterol levels as well as keeping your blood sugar in check. They also help you lose body fat by keeping you fuller longer.
Red wine Red wine, in moderation, has long been thought of as heart-healthy. The antioxidant in red wine – resveratrol – which comes from the skin of grapes is linked to preventing heart disease. It protects the lining of blood vessels in your heart as well as preventing blood clots, giving you the perfect excuse to enjoy a glass a day.
Oats
Oats are known for their health benefits from lowering cholesterol levels and helping with fiber intake. They do this by acting as a sponge that carries cholesterol out of your body. What’s more, is they make for the perfect breakfast, slowly releasing energy throughout your day.
Spinach
Spinach is one of the most nutrient dense foods you can get. The fiber lowers cholesterol levels, whilst the lutein aids your arteries. Eating spinach fresh is best, so add it to your salads or smoothies to complement your heart healthy diet.
So next time you write your grocery list, make sure you’re including these heart healthy foods!
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