Supporting Heart Health
February is heart month. Diet and exercise play a huge role in supporting heart health. Certain foods you eat can help support healthy blood pressure, triglyceride and cholesterol levels as well as inflammation, all of which are risk factors for heart disease.
Below is a list of 5 foods that you should be eating to maximize your heart health…
1. Leafy Green Vegetables
Leafy green vegetables including spinach, kale and collard greens are brimming with vitamins, minerals and antioxidants. They’re also a great source of vitamin K which helps protect your arteries and promote proper blood clotting.
2. Whole Grains
Whole grains include all three nutrient-rich parts of the grain making them higher in fibre. Multiple studies have found that high fibre diets help lower LDL cholesterol levels and work to help prevent heart disease.
3. Berries
Strawberries, blueberries, blackberries and raspberries are packed with vital nutrients that play an important role in heart health. Berries are rich in antioxidants including anthocyanins, which help protect against oxidative stress and inflammation that contribute to the development of heart disease.
4. Fatty Fish and Fish Oil
Fatty fish such as salmon, mackerel, sardines and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits. If you don’t regularly eat seafood, fish oil is a great option for getting your daily dose of omega-3 fatty acids. Fish oil supplements have been shown to reduce high blood triglycerides, improve arterial function and decrease blood pressure.
5. Dark Chocolate
Dark chocolate is rich in antioxidants including flavonoids, which can help boost heart health. Added sugar can decrease dark chocolate’s health benefits, so be sure to read and check labels. Choose a high quality dark chocolate with a cocoa content of at least 70%, and moderate your intake to make the most of its heart-healthy benefits.
For a list of additional foods that help support heart health, click here. https://www.heartandstroke.ca/get-healthy/healthy-eating
Denise Boyd, BSc, Registered Holistic Nutritionist (RNH) with a specialization in Cognitive and Immune Support.