Are you ready to eat healthily? Is your doctor telling you its time to get serious about what you eat? Do you want to know the best heart-healthy foods?
Did you know that about 610,000 people die in the United States of heart disease every year? According to the Center for Disease Control, that’s 1 out of 4 deaths.
It’s important to have a cardiac diet with heart-healthy foods. Your mind and body will thank you. There are many ways to add-in or substitute for healthy foods.
We have outlined the best heart-healthy foods you need to try in 2019! Start your cardiac diet right with these awesome foods!
7 Delicious Heart-Healthy Foods
You are ready to take your cardiac diet seriously with heart-healthy foods. You want to prevent atrial fibrillation if you can. You don’t have to eat foods you hate. We are sharing foods that are good for your heart and delicious too.
Maybe you want ideas on what to cook and some tools to use too. Either way, you want to know more about heart-healthy foods.
You have a general idea about the foods not to eat. However, you want to easily start eating foods that are delicious and great for your body. These heart-healthy foods will leave you and your family satisfied. You never knew healthy could taste this great.
Self-awareness is the start of your journey. Think about what emotions trigger you to not eat heart-healthy foods. Is it with health, wealth, business? Are you still buying foods that aren’t heart-healthy? You could start changing your habits step by step.
Next is taking ownership. This could start with grocery shopping with a list for your cardiac diet, carrying a meal plan, and meal prepping every night or week. If you fail to plan, you plan to fail. Don’t let this be you.
So often, many of us have emotions tied to food in many ways. It’s time to change that with heart-healthy foods. Here are 7 delicious foods that are good for your heart you will love.
1. Chickpeas
Who doesn’t love hummus? Did you know that chickpeas are a great source of fiber? If you buy them in a can, look for the low sodium so it doesn’t raise your blood pressure.
To make hummus, mix with water, garlic, and lemon to keep it simple. Want a bit more flavor? You could add in red peppers, carrots or other vegetables. You’ll love it.
2. Raspberries
Raspberries and any berries are great choices for foods that are good for your heart. They have antioxidants that deal with free radicals in your body. They help lower the risk of stroke with Vitamin C and fiber.
They are great as a snack, on a smoothie bowl, or in your water to give you some ideas.
3. Nuts
Speaking of snacks, eating 5 ounces of nuts weekly increases your heart health dramatically. Walnuts are a good source of omega 3 fats that help with brain health too.
Almond butter is a great source as well if you (or your teeth) prefer the texture. This is great as a spread on a multi-grain bagel. Some other ideas for nuts include eating as a snack or sprinkling on your lunch or dinner to eat 5 ounces or more weekly.
4. Salmon
Salmon is a heart health top choice because it is packed with omega 3’s. Omega 3’s keep your blood flowing because of the anti-clotting effect. They also help lower your triglycerides (a type of fat that can lead to heart disease).
Their benefits don’t stop there. Salmon is packed with protein and Vitamin Bs.
Aim for at least two servings of oily fish each week, says the American Heart Association. A serving is 3.5 ounces. That’s a little bit bigger than a medium size hand full. Did you know that Omega-3s impact your mental state too? They have as much as a 20% impact on reducing anxiety.
In case you don’t feel like cooking, HelloFresh and other similar meal plan services are a great choice!
5. Oatmeal
It may come as a surprise that old fashioned oats help your heart health. They have a type of fiber (called beta-glucan) that lowers your LDL cholesterol.
Add a cup to a cup and half to your breakfast or another meal in the day to help lower your cholesterol. Who doesn’t love breakfast any time of the day anyway?
After heating it up, top it off with greek yogurt and raspberries for a treat and more heart-healthy foods.
6. Olive Oil
What do you cook your food with? Are you still cooking with butter? Your heart will thank you if you start substituting with olive oil both at home and at restaurants. Restaurants are used to this request all the time. Try it next time you eat out.
While cooking at home, get one of those easy spray Olive Oil cans. It’s simple and you will love the taste. You’ll wonder why you didn’t make the switch sooner. Olive oil helps you limit saturated fats (hint: it’s in butter) that aren’t good for your heart.
7. Avocados
Avocados are ripe for good fats that lower your not so good cholesterol. They get their creamy texture from those good fats. Great heart-healthy hacks are to use avocado as a spread instead of butter on toast, on salads, and with eggs. Pretty soon, you’ll wonder how you ever lived without them.
They are also good for preventing chronic inflammation and hardening of artery walls.
Heart-Healthy Foods
These 7 healthy foods will do wonders for your heart. Even if you implement 1-3 of them, you will feel a difference right away in your energy.
Don’t you owe it to yourself to improve your health?
Decide how you will commit to some of these foods or suggestions and commit.
Which of these heart-healthy foods will you start with first?
If you want more help on eating healthy, check out some other posts on our blog.