What you put in your cart at the supermarket could make a major difference in your heart health.
When it comes to maintaining a healthy heart and lowering your risk of cardiovascular disease, many things are out of your control, like your gender or genetic predisposition to certain conditions like diabetes or high blood pressure.
But one thing you can control is what you eat. Consider adding these top five heart-healthy foods to your diet.
- Fruits and vegetables – When it comes to heart health, it turns out all of our moms and grandmoms were right, “eat your fruits and vegetables.” What to put in your cart: bananas and sweet potatoes deliver potassium, a key mineral for heart health. Cruciferous veggies may help to prevent clogged arteries. Leafy greens deliver fiber, which can help to lower cholesterol and blood pressure.
- Whole grains – Not all carbs are bad. Refined carbs like those in white bread are pretty much nutritionally worthless and usually harm your heart more than good. But complex carbohydrates, like those in whole grain products, deliver fiber, a significant heart health booster. Plus, most whole grains are loaded with other vitamins and nutrients that are good for your heart, and they can help you control your weight because of their high satiety factor.
- Lean proteins – While certain proteins — like red and processed meat — can be hard on your heart, others top the list of foods for heart health. The key here is to look for plant-based proteins, lean animal proteins, and fish. So for a heart-healthy diet, stock up on the following:
- Lentils
- Beans
- Nuts
- Seeds
- Tofu
- Eggs
- Low-fat dairy products
- Poultry
- Seeds
- “Good” fats – There are “good fats” and “bad” fats. For a heart-healthy diet, you, of course, want to add the good and cut back on the bad. That means cutting out junk foods with trans fats and saturated fats. Good fats can be found in:
- Avocados
- Olive oil
- Sesame oil
- Sunflower
- Soybean oil
- Fatty Fish – There’s nothing fishy about the heart-healthy benefits of fatty fish such as salmon, maceral, and sardines. These fish are packed with omega-3 fatty acids, EPA and DHA. Don’t love seafood? You can get the same benefits from a high-quality fish oil supplement.
Add these foods to your shopping cart today – your heart will thank you.