The old saying, “You are what you eat,” certainly applies when it comes to most areas of your health, especially your heart. Since February is American Heart Month, we thought we’d review the importance of diet when it comes to your cardiovascular health. Instead of giving you the usual list of no-nos, we thought we’d concentrate on those foods your heart, and your stomach, will love.
At Lafferty Family Care, Dr. Scott Lafferty and our team specialize in heart health, and we offer special cardiac assessment services. Unfortunately, heart disease remains the number one cause of death in both men and women in the United States, despite the fact that heart disease, in many cases, is preventable. One of the best ways to prevent heart disease from taking hold is through your diet.
To get you started, here are 10 heart-healthy foods you’d do well to work into your diet.
Berries of every kind, from strawberries to blueberries, are excellent foods that promote great heart health. These little fruits are packed with nutrients and vitamins that support cardiovascular health, as well as antioxidants that protect against heart disease.
Next up on the go-to list of foods for heart health are leafy vegetables. From spinach to kale, leafy greens are packed with vitamins, minerals, and antioxidants, including vitamin K, which promotes proper blood clotting and blood vessel health.
When it comes to grains, it’s important to pay attention to wording, as not all grains are created equal. The best grains for your heart health are whole grains, which means they haven’t been processed. Whole grains include brown rice, quinoa, whole wheat, and oats (think oatmeal). Products that are multigrain aren’t necessarily whole grains, so it pays to read the labels very carefully.
Beans are also great foods that support many areas of your health, such as your digestive system and your heart. Adding beans like pinto beans, kidney beans, lentils, and edamame to your diet will keep many systems functioning smoothly.
Nuts have been shown to lower cholesterol and blood pressure numbers, so instead of grabbing a bag of chips as a snack, go for a handful of walnuts, almonds, or pecans.
If you enjoy a hot cup of coffee in the mornings, why not add a cup of green tea at lunch? Green tea is packed with antioxidants that encourage better heart health by lowering your blood pressure and cholesterol numbers.
Olive oil contains monounsaturated fats that support heart health. Rather than using processed salad dressings, throw some olive oil on your leafy greens instead. You can also toss olive oil with pasta or drizzle it over steamed veggies to add flavor.
The omega-3 fats in certain fish are a great way to boost your heart health. To get the most benefit, add fatty fish to your diet, such as salmon, tuna, and sardines. If you dislike fish, you can still take a fish oil supplement to reap the benefits of this beneficial food.
To mix up your veggie intake, throw in an avocado more often. Avocados are chock full of potassium, which is great for your heart, as well as healthy monounsaturated fats.
We saved the best food for last — dark chocolate. This yummy food contains valuable antioxidants, and it has been shown to greatly reduce your risk for heart disease. You should look for chocolate that’s at least 70% cocoa to get the most benefits and the least sugar.
By working these foods into your diet, and removing processed and fast foods, you can give your heart the tools it needs to function optimally. If you have more questions, please don’t hesitate to contact our office in Bentonville, Arkansas.
