Your heart. The organ of love. And life. Your heart works tirelessly to pump blood throughout your body. And, it needs a little TLC.
Caring for your heart starts with a heart-healthy diet, exercise, and stress management.1 We’ve compiled a list of top heart healthy foods to help you eat your way to cardiovascular health.
1. Fish high in Omega-3 Fatty Acids
Salmon, tuna, sardines, and other oily fish are all high in Omega-3 fatty acids. Eating two 3.5 ounce servings of fish high in Omega-3s per week can have a positive impact on your heart health.2 The American Heart Association recommends eating fish (particularly fatty fish) at least two times a week.3
You can also take a plant-based Omega supplement like Plexus MegaX®. MegaX contains a full spectrum of Omega-3 fatty acids derived from AHIFLOWER® Oil—an effective and sustainable source of omega-3 PUFA.4 Oh! And no fishy aftertaste!
2. Nuts
A single serving of nuts can contain unsaturated fats, omega-3s, vitamin E, and fiber.5 Nuts can be a high-calorie snack so read the labels and keep in mind portion control.
3. Whole Grains
Foods rich in whole grains, cereal fiber and bran—like whole-grain bread and pasta, brown rice, barley and quinoa—are good sources of fiber and other nutrients that play a role in heart health.6 Substitute these for refined grains like white, refined flour/bread and egg noodles.
4. Red Wine
If you choose to partake, the moderate consumption of red wine can have heart-healthy benefits.7
5. Dark Chocolate
Chocolate containing over 70 percent cocoa is a good source of the antioxidant flavanol—known for its ability to improve heart health.8
6. Beans
Beans, beans, the magical fruit. They’re chockfull of soluble fiber helping you feel full longer and have been known to help in lowering cholesterol levels.8
7. Citrus Fruit
Oranges, grapefruits, and other citrus fruits are high in the flavonoid, hesperidin and its heart healthy glory.9
8. Tomatoes
High in antioxidants, vitamin C, lycopene, folate, and more, tomatoes include several nutrients that have been shown to lower your LDL cholesterol and your blood pressure.10
9. Berries
Berries are high in polyphenols, super-healthy antioxidants, and fiber. All of which have been shown to improve heart health. Eating a full serving of berries—especially blueberries and strawberries—once a week can have a positive impact on your heart.11
10. Oatmeal
Both steel-cut and old-fashioned oats offer heart health benefits.12
11. Olive Oil
Olive oil contains monounsaturated and polyunsaturated fatty acids which can help to lower your LDL cholesterol while increasing your HDL cholesterol.13 The foods you choose can have a significant impact on your cardiovascular health. Show your heart some love with a heart-healthy diet.
References
1 https://www.cdc.gov/heartdisease/healthy_living.htm2 http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614
3 http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.WJoLpRCBL30
4 https://www.ncbi.nlm.nih.gov/pubmed/23417895
5 http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635
6 http://ajcn.nutrition.org/content/early/2013/06/26/ajcn.113.067629.abstract
7 http://www.bmj.com/content/310/6988/1165
8 https://www.ncbi.nlm.nih.gov/pubmed/26026398
9 http://ajcn.nutrition.org/content/93/1/73.short
10 https://www.ncbi.nlm.nih.gov/pubmed/12587984
11 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068482/
12 https://www.ncbi.nlm.nih.gov/pubmed/25267241
13 https://www.ncbi.nlm.nih.gov/pubmed/26148918
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