Did you know heart disease is the leading cause of death in the United States? Your overall health and wellness are directly related to your heart, which means what’s beneficial to your heart is also good for your brain and body. Lifestyle changes, such as reduced sodium intake and less sedentary time, have been proven to support heart health. Likewise, the foods you include in your diet can play a major role in lowering your risk for heart-related illness.
The American Heart Association (AHA) recommends the following dietary guidelines:
- Maintain a healthy bodyweight
- Consume a wide variety of fruits and vegetables
- Choose whole grains over refined grains
- Use liquid plant oils, such as olive oil, rather than tropical oils
- Eat healthy sources of protein, such as plant protein, lean meats and seafood
- Minimize added sugars and salt
- Limit alcohol
- Choose minimally processed foods
In addition to these guidelines, certain foods have been proven to be heart healthy. The key is to incorporate a variety of heart-healthy foods every week to eat your way toward better health! The below chart highlights some of the best foods for your heart.
| Food Source | Heart Health Benefit |
| Wild salmon | This fish is rich in omega-3 fatty acids and selenium, an antioxidant that boosts cardiovascular protection. |
| Sardines | Sardines are loaded with omega-3s in the form of fish oil, which increases “good” cholesterol levels and reduces the risk of sudden heart attacks in people who have experienced previous attacks. Stick to fresh sardines to avoid the canned variety’s high sodium content. |
| Walnuts and almonds | These nuts are full of omega-3 fatty acids, fiber, vitamin E and folate, all of which support a healthy heart. |
| Oatmeal | This breakfast favorite has been shown to reduce cholesterol and can be beneficial for weight loss. |
| Blueberries | These dark berries are packed with antioxidants and flavonoids, which help prevent coronary disease. |
| Coffee | Studies show coffee is high in antioxidants. Up to 3 cups a day increases cognition levels and can lower your risk of heart disease. |
| Chia seeds | Just a spoonful helps reduce cholesterol and plaque buildup. |
| Green tea | This beverage contains catechin and flavonoids, which are antioxidants with multiple benefits, including the ability to remove blood clots. |
| Broccoli | This green vegetable is low in cholesterol and high in fiber, and it contains a wealth of antioxidants. It’s good for protecting your joints, too. |
| Brussels sprouts | These reduce inflammation in the cardiovascular system and improve blood vessel health. |
| Yams/Sweet potatoes | These are high in vitamin C, calcium and iron, which help reduce high blood pressure. Eat the skin for even more heart-healthy nutrients! |
| Apples | Eat the skin of apples, too, because that is where many nutrients are. Apples also contain pectin, which blocks the absorption of cholesterol. |
| Avocados | This fruit is loaded with monounsaturated fats, also known as “good” fats, which can help minimize blood cholesterol and blood clots. |
| Oranges | This citrus fruit is packed with a flavonoid that lowers blood pressure and reduces artery inflammation. Citrus also contains hesperidin, a plant chemical that improves blood flow to the heart, and vitamin C, which protects against stroke. |
Make it a habit to incorporate the above foods into your daily meal plan. Stay heart healthy!
by Caitlin Kemmerer
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