Heart disease kills is responsible for nearly 1/3 of all deaths in the world. Our diets play a major role in heart disease. The chemicals we use to kill bugs and the growth hormones added to fruit it’s hard to know what is actually healthy.
Here are foods that we should be eating to keep our heart healthy.
LEAFY GREENS
Green vegetables such as spinach and kale are packed full of vitamins and minerals. They also have vitamin K which helps protect our arteries aide in proper blood clotting.
Leafy greens also have dietary nitrates that help lower blood pressure. There are studies that show those who eat lots of leafy greens, have a lower risk of getting heart disease. As much as 16% lower.
WHOLE GRAINS
Whole grain simply means all three parts of the grain. Whole grain includes brown rice, oats, buckwheat, barley, and quinoa. Whole grains are high in fiber which means a decrease in cholesterol, and lower risk for heart disease.
Studies have found that by adding more whole grains to our diet our heart health is stronger. Keep in mind that it’s still important to read the label. Multi-grain does not equal whole grains.
BERRIES
Blackberries, raspberries, strawberries, and blueberries are all full of nutrients that play a huge role in your heart health. Berries have high amounts of antioxidants that protect from inflammation that can contribute to heart disease.
Eating berries can lower cholesterol, blood pressure, inflammation, and weight.
AVOCADOS
Avocados are high in heart-healthy fats. These fats are linked to reducing cholesterol and lowering the risk of heart disease. Avocados are also high in potassium. Eating one avocado supplies 28% of the amount you need in a day. Potassium also decreases blood pressure which prevents stokes.
Walnuts
Walnuts are a great source of copper, manganese, and magnesium. By simply adding a couple of servings a day your heart will be protected.
Walnuts reduce bad cholesterol which lowers blood pressure and reduces inflammation.
Do any of these healthy foods surprise you? There are so many bad chemicals to the food we eat every day. It’s important to be mindful of this and add in more heart-healthy foods.
I know I can definitely add in more avocado considering I don’t eat any. Strawberries are excellent to add to any smoothie. My favorite thing about a lot of these heart-healthy foods is that they are so easy! Instead of snacking on sugary food, substitute it for a few hand fulls of walnuts.
It reminds me of the saying, “You are what you eat.” Fuel your body instead of fill your body.
Tune in next week to see part 2 of foods that are healthy for your heart.