Diet is vitally important to all aspects of your health, but it’s smart to pay a little extra attention to your heart. As the body’s engine, you certainly can’t live without it. And a troubled heart has a ripple effect on the wellbeing of your entire body. Heart disease is also often linked to other complaints like high blood pressure, endocarditis, and coronary artery disease. You will likely experience chronic fatigue, nausea, and dizziness.
So to head off heart disease before it can take hold, evaluate your diet and see if you can make some better choices. The following foods, in combination with regular exercise, are especially good for your heart.
You probably already know that fish is an important part of a heart-healthy diet. Salmon is an especially great choice because it is packed with omega-3 fatty acids. A diet rich in omega-3s has been found to improve the metabolic markers for heart disease. As a bonus, you’ll get a good deal of selenium, which is an antioxidant that protects the health of your entire cardiovascular system.
What you might not know is that you must choose wild salmon, not farmed. 70% of the fish you’ll find at the grocery store it’s not at all equal to the wild version. Farmed fish is fed an unnatural diet full of antibiotics and food dyes to make the flesh look healthy.
You’ve got to pack leafy greens into your daily diet, but if you aren’t a fan of the flavor, consider eating more cauliflower instead. It is quite mild in flavor yet delivers a serious punch of antioxidants and fiber.That’s a combo you can count on to reduce inflammation, regulate digestion, and reduce cholesterol levels.
This may be the only red meat you’ll ever hear linked with a heart-healthy diet. Liver has a surprisingly diverse nutritional profile, containing protein (of course), vitamin C, vitamin B12, copper, iron, and zinc. One serving of liver has about six grams of fat, but it’s the healthy kind that your heart loves. Liver is an balanced source of protein.
High cholesterol is a major risk factor for heart disease, and apples contain a ton of antioxidant polyphenols that work to keep good and bad cholesterol levels in balance. The pectin in apples actually blocks the absorption of cholesterol, while the fiber helps push it out of the body. An apple a day really is a smart choice. as it has been shown to reduce cholesterol and have also been shown to reduce cancer risk, protect your lungs, and help control appetite.
Walnuts are a healthy snack that has considerable benefits for your heart as well as your brain. For starters, they contain a good deal of omega-3 fatty acids. They also have the highest levels of antioxidants of any of the commonly eaten nut, so eating them can lower cholesterol, neutralize free radicals before they can cause cell damage, and reduce inflammation. In terms of your heart, the folate, vitamin E, and fiber in walnuts all contribute to its overall health. Just remember to eat them unsalted.
And now for dessert. It’s true that candy, cakes, and cookies are high in added sugar and saturated fat, two things your heart hates. But that doesn’t mean you can’t have any sweetness in your life. Dark chocolate also contains flavonoids, which can offer protection against environmental toxins as well as repair cellular damage. The trick is to choose chocolate that is at least 70% cocoa and does not contain palm oil.
You can’t go wrong with any of these foods as long as you enjoy a variety and eat everything in moderation. Do that and your diet will go a long way toward protecting the health of your heart and your entire body.
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