The foods you eat have a profound effect on your overall health–and especially on your cardiovascular health. The good news is that with these eight superfoods, it’s easy to eat your way to a healthy heart. Read on to learn more according to the Institute of Cardiovascular Excellence (ICE).
1. Salmon
This delicious catch (as well as other types of fatty fish like tuna and mackerel) reduces triglyceride levels by up to 50 percent, and raises the level of HDL (good) cholesterol in your blood.
2. Soy
Even if you’re not a vegetarian, it makes sense to incorporate tofu and other forms of soy into your diet. The reason? It’s high in fiber and lowers both LDL (bad cholesterol) and triglyceride levels in your blood.
3. Oatmeal
Chock full of fiber, folate and omega-3 fatty acids, old fashioned quick cooking oats act as a sponge to soak up the cholesterol in your blood. Avoid instant oatmeal, which contains added sugar; instead, punch up your breakfast by stirring in some berries.
4. Almonds
These nuts have a substance in the skin that prevents the oxidation of LDL cholesterol, a process that damages the heart. In fact, most types of nuts have plenty of heart healthy benefits, so grab a handful for a snack or sprinkle them in your salad.
5. Chia Seeds
Stir these healthy seeds into a smoothie or yogurt for an instant heart healthy boost. Not only are they low in calories, but they also help fight against bad cholesterol and plaque buildup in your arteries.
6. Berries
Blueberries are especially good for your heart, but any type of berry will do if you want to increase the cardiovascular health of your diet. They contain a specific antioxidant that helps to lower blood pressure, always good for the heart.
7. Olive Oil
Though you may be conditioned to steer clear of oil if you are trying to lose weight or simply want to stick to a nutritious diet, olive oil does have some unique health benefits. It helps to lower bad LDL cholesterol levels without affecting good HDL cholesterol.
8. Spinach
Leafy greens in general have tons of health benefits. Spinach has a combination of potassium, calcium, fiber, B-complex vitamins, all of which are not only good for your heart but help fight against diseases like cancer.
By packing your diet full of these eight superfoods, you’re on your way to improving your heart health for the better.
