When it comes to nutrition and heart health, there are many factors that can help protect your heart. Foods containing Omega-3 fatty acids can improve heart health by raising “good” cholesterol levels and lowering triglycerides. Fiber is another important dietary component of a hearth healthy diet. It works by lowering cholesterol levels and regulating blood sugar. Some studies have shown that high fiber foods can even lower inflammation and blood pressure. Consider a variety of colorful fruits and veggies to increase heart protective vitamins, minerals and antioxidants in the diet.
- Salmon, tuna, herring and trout are packed with Omega-3 fatty acids.
- Snack on 1-2 ounces of almonds, pistachios or walnuts per day.
- Berries provide fiber and heart healthy phytonutrients
- Flax seed contain Omega-3 fatty acids. Make sure to grind them to get the full benefits.
- Beans such as kidney beans and black beans are high in fiber and B-vitamins.
- Try adding tofu in place of animal proteins to reduce saturated fat
- Yellow and orange veggies such as carrots, sweet potatoes, acorn squash and bell peppers are packed with carotenoids, fiber and vitamins to protect your hearth.
- Fruits such as papaya, oranges and cantaloupe are rich in beta-carotene, fiber and potassium.
- Tomatoes provide lycopene, vitamin C and alpha and beta carotene.
- Green veggies like broccoli and spinach and asparagus are packed with nutrients such vitamin C and E, beta-carotene, folate and fiber.
