Foods for a Healthy Heart

Heart disease accounts for approximately 1/3 of all deaths Worldwide. With that being said, our diet plays a critical role in our heart health. In lieu of American Heart Month, we have put together a list of a few foods that are heart healthy.

Leafy Green Vegetables

Leafy green vegatables include spinanch, kale, and collard greens. These are well-known for their wealth of vitamins, minerals, and antioxidants. They are also a great source of vitamin K, which helps protect your arteries and promote proper blood clotting.

They’re also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels.

According to a recent study, it showed that in 29,689 women that a high intake of leafy green vegetables was linked to a significantly lower risk of coronary heart disease.

Whole Grains

Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran. Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa.

Studies show that eating whole grains is associated with lower cholesterol and systolic blood pressure, as well as a lower risk of heart disease.

Berries

Strawberries, blueberries, blackberries and raspberries are jam-packed with important nutrients that play a central role in heart health.

Berries are rich in antioxidants. Studies show that eating them can reduce multiple risk factors for heart disease.

Avocados

Avocados are high in monounsaturated fats and potassium. They may help lower your cholesterol, blood pressure and risk of metabolic syndrome.

Walnuts

Walnuts are a great source of fiber and micronutrients like magnesium, copper and manganese.

Studies suggest that walnuts can help reduce cholesterol and blood pressure and may be associated with a lower risk of heart disease.

Beans

Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut.

Beans are high in resistant starch and have been shown to reduce levels of cholesterol and triglycerides, lower blood pressure and decrease inflammation.

Tomatoes

Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties.

Tomatoes are rich in lycopene and have been associated with a lower risk of heart disease and stroke, as well as an increase in “good” HDL cholesterol.

Olive Oil

A staple in the Mediterranean diet, the heart-healthy benefits of olive oil are well documented.

Olive oil is high in antioxidants and monounsaturated fats. It has been associated with lower blood pressure and heart disease risk.

Green Tea

Green tea has been associated with a number of health benefits, from increased fat burning to improved insulin sensitivity.

Green tea is high in polyphenols and catechins. It has been associated with lower cholesterol, triglycerides and blood pressure.

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If you need help with a customized lifestyle plan, here at Nurturing You, we can assist you on getting your diet plan back on track. Call or text our office at 844.845.8737 to book your consultation.

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