Eat smart, love your heart, 10 foods that can help prevent heart disease

Why does your heart matter?

Does your dad have heart disease? Did your grandma pass away from a heart attack? Does your brother have high blood pressure? Prevention is a key component to heart health which is why incorporating certain foods can help prevent or delay any serious events from happening. For a full list of information about the different kinds of heart disease, please visit heart.org.

Why heart-focused foods matter

What you eat can overtime with or without physical activity can have lasting impacts on your body and your heart. Diet affects cholesterol, blood pressure, and inflammation. Foods that are anti-inflammatory, and contain antioxidants, fiber, and heart-healthy fats promote great heart health to live a long, quality of life!

Top Heart Healthy Foods

1. Fish

I will tell you right now that beef, pork, and poultry are not on the top heart-healthy foods list.  Tuna, sardines, salmon and even seaweed are rich in Omega-3 fatty acids to lower inflammation, lower the risk of blood clots, and improve cholesterol.

2. Berries

Strawberries, blueberries, and raspberries. High in antioxidants, rich in fiber to lower inflammation, improve cholesterol, and support blood pressure.

3. Whole grains

Grains labelled “100% whole grain” are very rich in fiber to help lower cholesterol and regulate blood sugar.  

4. Green leafy vegetables

Seems a bit cliché but dark, leafy vegetables like spinach, chard, and kale contain very high amount of vitamins, minerals, antioxidants, and fiber to lower cholesterol, regulate bowel movements, blood sugar control, and support blood pressure.

5. Avocados

Avocado is very rich in monounsaturated fats, potassium, and fiber to lower blood pressure, lower cholesterol, and regulate bowel movements.

6. Beans

Most beans are great! Kidney beans, black beans, garbanzo beans, and black-eyed peas to provide a rich source of fiber and protein to lower cholesterol regulate blood sugar.

7. Green tea

Drinking green tea with breakfast is a great way to start the morning! Green tea has been around for centuries containing catechins and antioxidants to lower inflammation, lower cholesterol, and lower blood pressure.  

8. Nuts and Seeds

Walnuts, almonds, chia seed, flaxseed, and pumpkin seeds. Rich in fiber, good fats to lower cholesterol and lower inflammation

9. Olive oil

The all Italian staple olive oil. Olive oil is a fruit oil extract that can lower inflammation.

10. Tomatoes

Another Italian staple. Pasta sauce, tomato soup, and roasted tomatoes. Tomatoes are rich in antioxidants, especially one called Lycopene to lower inflammation and may also reduce risk of prostate cancer!

Top snacks

• Carrots
• Broccoli
• Celery sticks
• Bell peppers
• Unsalted Popcorn
• Unsalted nuts
• Fat free, low fat cheese
• Baked apples with cinnamon
• Fruit salads
• Apple slices in peanut butter

Ready to start your weight loss journey? Click here!

Have any additional questions on heart health? Send me an email and let me know [email protected]

References

Gajowik, A., & Dobrzyńska, M. M. (2020). Potential inhibitory effect of lycopene on prostate cancer. Biomedicine & Pharmacotherapy, 132, 110459. https://doi.org/10.1016/j.biopha.2020.110459