Many of us know that nutrition plays a significant role in heart health. The proper diet will reduce cholesterol, lower inflammation, and decrease the risk of heart disease. But what foods should you eat on a heart-healthy diet?
This article will recommend heart-healthy foods that promote health benefits, overall wellbeing and longevity.
What Foods Make Up a Heart-Healthy Diet?
- Apple Cider Vinegar: Studies reveal apple cider vinegar may reduce lipoprotein, a fat that increases the risk of heart disease. Apple cider vinegar keeps triglyceride levels in normal range and lowers bad cholesterol, minimizing the risk of heart disease. It also indirectly improves heart health by lowering blood sugar levels and supporting weight loss.
- Fruits and Vegetables: The Mayo Clinic recommends heart-healthy foods such as fruits and vegetables like avocados and leafy greens. They contain nutrients that may prevent heart disease. They are also low in fat and calories, which supports weight loss.
- Whole Grains: Whole grains are rich in fiber and other nutrients that lower blood pressure and improve heart health. Healthy whole grain choices include quinoa, barley, and whole wheat flour.
- Low-Fat Protein: Low-fat proteins are heart-healthy because they are low in saturated fats that raise harmful cholesterol levels. They also contain nutrients that maintain blood pressure. Top choices include legumes, which are cholesterol-free, and fish, which are rich in omega-3s that lower blood fats and triglycerides.
- Low-Salt, Low-Sodium Foods: Foods high in salt, trans fats, and vegetable oils raise blood pressure and contribute to heart disease and a higher risk of heart attack. Avoid canned soups, red meat, and processed foods that are high in salt. If you can’t avoid eating these foods, choose low-sodium options.
Other Habits That Support Heart Health
The CDC recommends heart-healthy habits that support a good diet. They include:
- Regular Physical Activity: Regular exercise helps maintain a healthy weight and lowers blood pressure, cholesterol, and blood sugar levels. Aim to exercise 30 minutes daily, five days a week, for optimal results.
- Avoid Smoking: Smoking increases your risk of heart disease. If you smoke, consider cutting back or quitting.
- Check Cholesterol Levels: Schedule doctor’s visits to check cholesterol levels every 4-6 years. If you have a history of high cholesterol, schedule more frequent visits.
- Control Blood Pressure: High blood pressure may not have any symptoms, so you should check it at least once every two years. If you have been diagnosed with high blood pressure, keep it under control by eating healthy, exercising, and avoiding stress.
- Manage Diabetes: High blood sugar levels contribute to heart disease. If you have been diagnosed with diabetes, follow the doctor’s orders to keep blood sugar levels under control. Take your medications and consume a healthy diet.
Can Supplements Be Included in a Heart Healthy Diet?
If you don’t have the time to prepare heart-healthy meals, supplements may help. They can add nutrients to your diet that prevent the risk of heart disease. Recommended products include:
- Zhou Nutrition Apple Cider Vinegar Gummies: These gummies support digestion, detoxification, and heart health. They are rich in probiotics and enzymes that ensure optimal well-being.
- Terry Naturally Curamed 750 mg Softgels: These soft gels contain highly bioavailable curcumin, rich in antioxidants that lower inflammation and support heart health. It may also support the brain, liver, immune, digestive, and kidneys.
- Vibrant Healthy Cholesterol Vibrance: These plant-based chewables balance cholesterol levels to support the cardiovascular system. They enhance blood flow, reducing the risk of blockages.
A healthy diet could be the secret to optimal heart health. For optimal results, consume foods low in fat, calories, and cholesterol. Engage in healthy habits and add supplements when necessary.
Here’s hoping your ticker runs long and strong.
FAQs
Which fruit cleans the heart?
The best fruits for heart health are antioxidant-rich berries. Oranges, apples, bananas, mangoes, guava, and papaya are other excellent options.
What is the #1 worst drink for your heart?
Soft drinks and other sugary drinks are bad for your heart. Avoid soda, fruit juices, and energy drinks, which are high in sugar and empty calories.
Which exercise is good for the heart?
Aerobic exercise is best for heart health. Examples include brisk walking, running, swimming, and cycling. Aim to engage in aerobic exercise for at least 30 minutes a day, five days a week.
