Top 10 Heart Healthy Foods

Introduction

Eating a healthy diet is one of the most important things you can do for your body and overall health. Eating foods that are heart healthy can help reduce your risk of heart disease and stroke. Eating a heart healthy diet is about making smart and nutritious food choices, like eating fruits and vegetables, whole grains, lean meats and healthy fats. Here are 10 of the best heart healthy foods you should be eating to help keep your heart and arteries healthy.

Oats

Oats are high in soluble fiber, which can help to lower cholesterol levels. Oats are also rich in antioxidants and can help reduce inflammation. To get the most fiber from oats, opt for old-fashioned steel cut oats, rather than instant oats. Oats can be eaten plain, with honey or maple syrup, or with fruit and nuts. They can also be used in baking recipes, such as oatmeal cookies or breakfast bars.

Fish

Fish is an excellent source of protein and healthy fats. Many fish, such as salmon, tuna and mackerel, are also high in omega-3 fatty acids. Omega-3s can help to reduce inflammation and lower the risk of heart disease. Try to eat at least two servings of fish a week. Fish can be grilled, baked, broiled, or sautéed.

Nuts and Seeds

Nuts and seeds are packed with healthy fats, protein, fiber and minerals. Eating a handful of nuts a day can help lower cholesterol and reduce the risk of heart disease. Walnuts, almonds and pistachios are all good choices. Seeds like pumpkin, sunflower and flaxseeds are also good sources of heart healthy fats. Eating a handful of nuts or a couple tablespoons of seeds each day is a great way to get a healthy dose of heart healthy fats.

Dark Chocolate

Dark chocolate is rich in antioxidants, which can help reduce inflammation. Dark chocolate also has flavonoids, which can help lower cholesterol levels. Choose dark chocolate that is at least 70% cocoa. Eating small amounts of dark chocolate every day can be a great way to get a healthy dose of antioxidants.

Berries

Berries are packed with vitamins and antioxidants. Eating a variety of berries like blueberries, strawberries, raspberries and blackberries can help reduce inflammation and protect against heart disease. Berries make a great snack on their own or they can be added to yogurt, oatmeal or smoothies.

Avocados

Avocados are a great source of healthy fats. Eating avocados can help to lower cholesterol levels and reduce the risk of heart disease. Avocados can be eaten on their own, made into guacamole, or added to salads and sandwiches.

Green Leafy Vegetables

Green leafy vegetables like kale, spinach and Swiss chard are high in fiber and antioxidants. Eating green leafy vegetables can help to reduce inflammation and protect against heart disease. Try adding a handful of spinach to a smoothie, or adding kale to a salad.

Beans and Lentils

Beans and lentils are a great source of plant-based protein and fiber. Eating beans and lentils can help to lower cholesterol levels and reduce the risk of heart disease. Try adding beans to soups and salads, or making a lentil curry.

Conclusion

Eating a heart healthy diet is important for overall health and wellbeing. Making smart food choices, like eating the foods listed above, can help to reduce the risk of heart disease and stroke. Eating a variety of heart healthy foods is the best way to get the nutrients your body needs.