According to the CDC, Heart disease is a leading cause of death for men and women in the U.S. You can take action now. Improving your diet and exercising will help you maintain and improve cardiovascular health.
Read on to find out more.
Top-Physician-Recommended Foods to Maintain and Improve Heart Health
A healthy diet is a top recommendation for supporting heart health but knowing what foods are considered heart-healthy and why is not always easy. Below are doctor-recommended foods proven to support heart health.
Antioxidants
Antioxidant-rich foods include blueberries, oranges, tomatoes, spinach, dark chocolate, and green tea.
Antioxidants reduce chronic inflammation associated with increased risk for heart disease and stroke. They are also neutralizing toxins in the body known as free radicals.
Omega-3 Fatty Acids
Some examples of Omega-3 fatty acids include walnuts, chia seeds, hemp seeds, navy beans, wild rice, red lentils, spinach, wild salmon, herring, and grass-fed beef.
Omega-3 fatty acids, like antioxidants, have anti-inflammatory properties. They also thin blood slightly, helping to prevent blood clots and lower blood pressure.
Phytosterols
Phytosterols or plant sterols include fortified milks and cheeses, whole grains, nuts, fruits, and vegetables.
Plant sterols decrease cholesterol, helping prevent stroke and heart attack. They are also known to reduce risks for obesity, cancer, and diabetes.
Whole Fiber
To include whole fiber in your diet, eat spinach, collard greens, pomegranate seeds, flax seeds, dried figs, steel-cut oats, artichoke hearts, bananas, and barley.
Whole fiber makes you feel fuller longer. This helps maintain a healthy body weight and supports a healthy gut microbiome. A healthy gut prevents cholesterol absorption, lowering cholesterol levels.
Get Started, Not Overwhelmed
Diet changes can be overwhelming. Learning to prepare and enjoy these healthy options may take time. The best way to get started is with small steps. Try a new recipe using some of these ingredients each week and swap out an unhealthy snack for a healthier choice daily. As you learn what you enjoy, making healthier choices will get easier.
