Eating healthy helps keep your heart healthy. Start now by consuming foods known to boost heart health…
Keeping your heart healthy will help reduce your risk of coronary artery disease, stroke, heart attack, and even dementia. Eating healthy foods is an important step you can take to protect your heart. Adopting a healthy diet from a young age can help you live a longer, healthier life.
Many people often ignore this diet until they develop cardiovascular symptoms later in life. In the 2021 Scientific Statement on Dietary Guidelines, the American Heart Association (AHA) recommends following the Mediterranean diet, the DASH diet (Dietary Approaches to Stop Hypertension) for heart health, including:
- Dark green leafy vegetables
- Cereals
- Fish
- Nuts
- Vegetable oil
- Whole fruit
- Lean meat
- Beans and legumes…
Here are the 5 best foods for heart health that are easy to add to your daily diet:
1. Olive oil is good for heart health
Olive oil is good for the heart.
According to the AHA, olive oil contains the highest percentage of monounsaturated fat, which is good for the heart. It helps lower LDL (bad) cholesterol and increase HDL (good) cholesterol.
It is recommended to consume 1 to 3 tablespoons per day, as olive oil is high in fat.
How to enjoy olive oil:
- Use olive oil instead of butter when eating bread.
- Use olive oil to prepare salads, mixed dishes...
2. Quinoa
According to the National Institutes of Health (NIH), quinoa is rich in fiber, contains antioxidants and essential amino acids.
Antioxidants and amino acids help protect and repair cells, reducing the risk of disease. Additionally, fiber can lower cholesterol and blood pressure.
A recent meta-analysis of studies published in the Journal of Phytotherapy Research found that eating quinoa reduced body weight, LDL levels, and several other important cardiovascular risk factors. The AHA recommends eating at least three servings of whole grains like quinoa per day.
3. Black beans
According to the US Centers for Disease Control and Prevention, black beans are high in fiber, which helps the body maintain healthy cholesterol levels and reduces the risk of heart disease.
Black beans are also rich in nutrients and protein, which is why they are sometimes called a 'superfood'. The United States Department of Agriculture (USDA) recommends eating about 1 to 3 cups of beans per week. Low-sodium varieties may be especially beneficial for heart health.
4. Walnuts
Walnuts are rich in alpha-linolenic acid, which is converted into several types of omega-3 fatty acids in the body.
Omega-3 fatty acids help protect heart health in a number of ways, including reducing triglycerides in the body.
Additionally, a recent study published in the Journal of the American College of Cardiology found that eating walnuts regularly for two years reduced a key inflammatory marker linked to coronary heart disease.
Because walnuts are high in calories, try to limit your intake to less than one cup per week.
5. Salmon
Salmon not only contains heart-healthy omega-3 fatty acids, but it's also high in vitamin B6, which helps balance an amino acid called homocysteine, for optimal heart health.
Salmon is also low in saturated fat and AHAs, so eat two servings (90-100g) per week to help reduce the risk of heart disease and stroke.
To help keep your fruit healthy, eating the right portion size is also important. Even when you eat healthy foods, it's important not to overeat.
According to SK&DS
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