Keeping your heart healthy is one of the most important things you can do to live a longer life. A healthy heart means less medical issues and doctors’ visits down the road. This advice is told time and time again, but procrastination and excuses easily get in the way of healthy lifestyle changes. However, maintaining and keeping your heart healthy doesn’t have to be difficult and small alterations can make a big difference. Daily exercise and certain antioxidants improve cardiovascular health, but a healthy diet is crucial to maintain the effects. Start incorporating some (or all) of the 5 foods below into your daily routine!
Salmon, or other fatty fish like tuna, is delicious and great for your heart! Due to its high concentration of omega-3 fatty acids, salmon can reduce blood clotting, lower cholesterol and decrease heart risk failure. Not only is it super healthy, but it’s easy to make! Instead of your weekly chicken dinner, substitute salmon once or twice a week for a heart healthy alternative.
Avocado is one of the most versatile, delicious and heart-healthy fruits out there. Put avocado on top of a salad, on your toast, or with eggs in the morning to keep you full and productive throughout the day. Avocado contains monounsaturated fats, otherwise known as ‘good’ fat that reduces bad cholesterol levels. Avocado is an easy way to add flavor to any meal and make a healthy change in your diet!
Whole grain oatmeal
Breakfast is the most important meal of the day, but it’s easy to forget about if you’re running late to work or school. Oatmeal is the perfect fast, filling, and beneficial meal to eat before you run out the door. Whole grain oats have major health benefits that can help reduce type 2 diabetes, lower bad cholesterol, and the list goes on. Try overnight oats to reduce preparation time or a low sugar instant whole grain oatmeal to jump start your morning.
Nuts are a portable and simple snack, but they can also make a huge difference in your health. With omega-3 fatty acids, vitamin E, fiber, and many other health benefits, nuts are a great mid-afternoon snack. Skip your daily habit of snacking on chips and substitute pistachios or almonds for a healthier and more filling alternative.
If you often find yourself reaching for sweets after meals, berries are a great alternative. Strawberries, blueberries, and raspberries are naturally sweet and satisfying, without the unhealthy amounts of refined sugar that ice cream, cookies and candy contain. Eating moderate amounts of berries per week increases good cholesterol and reduces blood pressure. Low fat greek yogurt with berries on top is a great alternative to dessert that is just as delicious, but will improve your heart health.