Through a smart and consistent diet, it’s possible to significantly boost your heart health and reduce your risk of cardiovascular disease. By incorporating the following five foods into your daily meals and snacks, you will be on the way to a healthy heart.
An excellent source of lean protein, salmon is a great heart-friendly food choice thanks to the omega-3 fatty acids that it contains. These acids boost good cholesterol, reduce bad cholesterol, help to lower blood pressure, and prevent irregular heart rhythms. Studies have linked the regular consumption of salmon or a similar fish, such as tuna or halibut, with a 30% lower risk of long-term coronary heart disease.
Another good source of omega-3 fatty acids, spinach is packed with essential nutrients for the heart, such as antioxidants and fiber. In addition, it’s particularly rich in folate, a water-soluble type of B vitamin, which is a key element in building and maintaining healthy red blood cells that are vital to proper heart functioning.
In addition to being low in calories and fat-free, blueberries are a rich source of antioxidants. Antioxidants are instrumental in keeping your system clear of harmful molecules known as free radicals, which are a major contributor to heart disease.
Unlike refined white rice, which has had its outer kernel removed and along with it, much of its heart-healthy properties, brown rice still contains that nutritionally valuable outer capsule. Consequently, it’s much higher in vitamins and fiber and significantly better for your heart.
Beans of all kinds are a rich source of soluble fiber, which helps to keep your heart in good shape by binding to cholesterol and preventing its absorption into your system. They’re also an excellent, high-protein substitute for meat in many dishes.