Five Foods to Improve Heart Health

Donna Sergi • September 17, 2018

What you put on your plate can influence every aspect of heart health. That’s why when patients come to me with symptoms like high cholesterol, inflammation, and high blood pressure, one of the things we do is evaluate and correct the diet. To begin improving your own heart health, start incorporating some of the foods below into your meals.

Leafy Greens

Vegetables like spinach, kale, and collard greens are packed with vitamins, minerals, and antioxidants. In particular, they’re a great source of vitamin K, which helps protect your arteries and promotes proper blood clotting.

Good Fats

Good fats come in the form of foods like salmon, sardines, mackerel, coconuts, and avocado, among others. As an oily fish, salmon is high in protein and omega-3 fatty acids, and has been shown to improve cholesterol levels. Avocados are rich in monounsaturated fats, which can reduce the risk of heart disease and promote overall heart health.

Walnuts

Besides being an excellent source of fiber and micronutrients, incorporating walnuts into your diet can help protect against heart disease. Walnuts can also help decrease “bad” LDL cholesterol, and lower blood pressure.

Seeds

Hemp seeds, flax seeds, and chia seeds are terrific sources for omega-3 fatty acids, protein, and heart healthy nutrients. Adding seeds to your diet can improve heart disease risk factors like inflammation, blood pressure, triglycerides, and cholesterol.

Tomatoes

Tomatoes are high in potassium and a good source of a powerful antioxidant called lycopene. Lycopene can help keep blood vessels open and lower heart attack risk. Plus it’s an added bonus that tomatoes are low in calories and sugar, and are a very versatile fruit.


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