Taking care of our heart health is one of the most important things we can do for our bodies. Many of us are well aware that poor nutrition can put us at a greater risk for heart attack, yet there’s still so much information out there — it can be hard to sift through the noise. Fortunately, looking after our hearts doesn’t have to be complicated or difficult.
Incorporating superfoods into our diets may offer an easy-to-follow solution in helping us achieve optimum health and longevity without depriving ourselves from the pleasures of food. Thanks to these nutritional powerhouses, we can make healthier switches that actively benefit our hearts and bodies using nutrient-rich ingredients. By taking steps to improve our diets, we have a greater opportunity to experience vibrant lives with optimal heart health.
It can be convenient to purchase fast food for quick and easy sustenance, but many are unaware of the consequences of eating these unhealthy meals. In an effort to save time and money, people often opt for processed foods that are often full of sodium, sugar and trans fats that lead to weight gain, weak bones and an increased risk of cardiovascular disease.
Not only do these snacks cause physical harm in the long run, but they also limit our intake of essential vitamins and minerals needed by the body. Therefore, with a greater understanding of long-term effects caused by fast food consumption, we should consider changing our dietary habits to include healthier options like fruits, vegetables and whole grains in order to improve mental and physical well-being.
If you’re looking for a way to maintain a healthy heart without sacrificing your favorite snack and beverage, you’ll be glad to know that what you eat may be more flexible than you thought. These days, there are many superfoods on the market which can satisfy your cravings while still providing numerous health benefits.
Take chocolate and wine, for example; not only do they taste delicious together, but both items have antioxidants that work to guard against cardiovascular disease. So, sit back and enjoy that movie night with a glass of wine in hand and some yummy chocolate – it’s kind of like having your cake (or in this case chocolate) and eating it too!
Making diet and lifestyle changes to help prevent heart disease can seem overwhelming at first, but these little changes can make a big difference in the long run. Eating healthier foods like these superfoods is just one way you can positively impact your health. Incorporating these foods into your daily diet will give you all of their beneficial antioxidants, minerals and nutrients that are also known to boost immunity and overall wellbeing.
While eating more of these superfoods can play an important role in preventing heart-related issues such as clogged arteries, they should be complemented by other healthy habits such as regular exercise, managing stress levels and getting enough sleep. Adding these simple tips to your daily routine may just be the key to keeping your heart healthy for life!
Oranges
Next time you pass by the grocery store, don’t forget to pick up some oranges! This delicious and hydrating fruit is full of health benefits and nutrients that your body can use. For example, oranges are high in pectin, a soluble fiber that helps reduce levels of cholesterol in the body.
But did you know that oranges also have an abundant amount of potassium? Potassium works with sodium to keep blood pressure at a healthy level, but it also helps preserve heart tissue from scarring and reduces the risk of heart failure. So next time you hit up the produce section, make sure to grab some oranges for their nutritional benefits as well as their sweet taste!
Kale
In recent years, the global popularity of kale has skyrocketed and it seems as if everywhere you look there’s kale for sale! This is great news for those looking to maintain a healthy heart, because kale boasts many essential nutrients that can regulate the cardiovascular system.
Not only does this nutrient-rich leafy green have excellent omega-3 fatty acid content, but its antioxidant and fiber content is off the charts! On top of all this nutritional goodness, it also carries a low calorie and fat count. So why wait? Start integrating some sumptuous kale dishes into your diet today and benefit from its unparalleled health benefits.
Garlic
Who knew vampires had it all wrong when it came to garlic being a deterrent? What may have been meant as a way to ward-off an unwelcome visit from Count Dracula can be just the preventative medicine that your body needs! With the potential to reduce high-blood pressure and shrink the build-up of plaque in your arteries that can lead to life-threatening issues, garlic has become much more than some ancient folk remedy.
And if you’re not one for cooking with garlic or suffering that pungent afterglow, there’s always the option of taking a garlic supplement in pill form. Studies report that this single addition to your daily regime can help shrink plaque build-up by as much as 50%. So keep them vampires away, stock up on garlic today!
Red Wine
For those of us who like to relish the taste and effects of a glass of red wine at the end of an arduous day, do not feel guilty; this habit is actually extremely beneficial for your body! Renowned experts have discovered that in moderation, red wine has the miraculous ability to increase your good cholesterol, or HDL, levels as well as prevent further build-up of cholesterol.
In addition, it boasts a high content of antioxidants which can prevent series medical issues such as coronary heart disease by breaking up potentially dangerous blood clots. Therefore, if you’re reaching for a corkscrew the next time around, keep in mind all the advantages your heart is benefiting from that drink. Cheers!
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Chocolate
Have a sweet tooth and want to take care of your heart at the same time? Well, we have some good news for all you chocolate lovers out there! A recent study from Harvard has discovered that regularly ingesting cocoa in its raw form can actually lower blood pressure and reduce the chances of cardiovascular diseases such as heart attacks or stroke.
As it turns out, dark chocolate is packed with antioxidants, particularly flavanols, which not only jump start circulation but can also fortify blood vessels. However, the key word here is moderation. Eating too much puts us right back at risk and remember that regular candy bars are going to do more harm than good due to their high sugar content. So keep things healthy and balanced – a little bit of dark chocolate goes a long way!
Sardines
When it comes to healthy food choices, sardines don’t typically make the cut. But in reality, these small fish are full of valuable nutrients that can help keep your heart healthy and functioning optimally. Sardines contain high levels of omega-3 fatty acids, which have been proven to reduce dangerous triglyceride levels and increase the amount of beneficial HDL cholesterol in your blood.
Not only that, but they’ve also been linked to lowering the chances of heart disease. So when you’re looking for something new and nutritious to add to your diet, don’t forget about sardines! Research your local area for sardine runs near you so you can join in on this delicious and nutritious food trend.
Lentils
Lentils have been a staple in many diets around the world and are truly one of nature’s best superfoods! Not only do they add taste and texture to salads, soups, and other dishes, but they also provide incredible health benefits. Lentils contain high amounts of proteins, potassium, and magnesium all which work together to reduce risk of stroke or heart disease.
Studies have proven that these supplements help regulate blood pressure, lower cholesterol levels, and remove unwanted plaque build-up from vessels. So try adding this amazing legume to your next meal for some added flavor plus lots of nutritional boosts!
Almonds
If somebody told you they had a snack that could make you smarter and healthier, you’d be willing to try it right? Well, such a snack exists and it’s readily available! Almonds are not only exceptionally delicious but they also boast an impressive list of health benefits. Studies have found that eating almonds can improve cognitive functions like intelligence and memory, as well as reduce the risk of heart disease and diabetes.
This is mainly because almonds contain high levels of the essential plant sterols which help maintain healthy cholesterol levels in the body, protecting against stroke and other cardiac issues. So for those wishing to stay healthy and sharp, it seems almonds may just be the ticket.
Pomegranates
Pomegranates may be small, but they pack a powerful punch of health benefits. Not only are they tasty and easy to add to salads, smoothies, and shakes, they have awesome heart-protective powers courtesy of their resistance to plaque build-up.
Plus, studies have suggested that pomegranates can help prevent or lessen the risk of serious diseases like Alzheimer’s disease, strokes and cancer – not to mention diabetes and liver issues. And, who doesn’t want a healthy and glowing complexion? Oh yeah, did we forget to mention this delicious fruit also helps keep your pearly whites bright and shining? Go forth and enjoy the goodness that is the humble pomegranate!
Blueberries
Craving blueberries is a sign of good health, as these superfruits are chock-full of essential vitamins, minerals, antioxidants and more. Studies have found that blueberries can help regulate blood pressure and lower cholesterol levels, keeping our circulatory system in tip-top shape.
Furthermore, they even have the potential to impede the growth of certain types of cancer cells! Blueberries can also reduce plaque on our arteries and lower the risk of heart disease – truly making it one of nature’s ultimate powerhouses when it comes to health benefits. Who knew something so small and tasty could pack such a nutritious punch?
Beets
For those looking to add some extra nutrition and pizzazz to their diets, adding purple vegetables may be a great choice. The unique color of these vegetables, from beetroots to purple cauliflower, contains higher levels of vitamins and minerals than other traditional vegetables – plus, they’re also rich in antioxidants. Interestingly enough, beets have shown to contain B-vitamin folate and betaine which play a key role in helping to lower homocysteine levels that could otherwise increase the risk of developing heart disease.
Additionally, research has indicated that beets can play a part in strengthening various internal organs as well as reduce chances of contracting some forms of cancer. Adding such nutritional powerhouses while bringing the classic boring salad into 2019 might just be the start of your healthy eating journey!
Salmon
Did you know that salmon is a restaurant staple not only because of its fantastic taste, but also because of the incredible health benefits it provides? The high levels of omega-3 fatty acids found in salmon can help ward off heart disease by reducing triglyceride levels and opening up blocked or narrowed blood vessels. This same fish can even ward off or reduce the risk of blood clots.
In terms of health and flavor, there is no better combination than Salmon sushi. It’s truly a healthy, delicious treat to enjoy – though it may unfortunately come with a higher price tag!
Turmeric
Turmeric is one of the most versatile flavors enhancers, which explains why it has been used as a key ingredient in curries for centuries. Recently, however, turmeric has expanded its reach beyond the East and become a staple in kitchens all over the world. This is thanks to recent discoveries on the medicinal power of turmeric – all thanks to an active compound called curcumin.
Studies have shown that this compound provides protection against cardiovascular diseases such as heart enlargement, obesity, high blood pressure and heart disease. If you are looking for a delicious way to improve your physical health, look no further than adding turmeric to your meals!
Chia Seeds
Chia seeds are an incredibly versatile superfood! They make a great addition to smoothies and are usually used for making chia pudding, which is an easy and healthy meal any time of the day. Not only do they taste great, but these little energy-boosting morsels are also packed with nutrients like protein, antioxidants, fiber, and omega-3 fatty acids.
Perhaps best of all though, is that chia seeds have very few calories; just one or two tablespoons gives access to the amazing benefits they provide. The combination of those nutritional elements helps reduce feelings of hunger while at the same time helping fight health problems such as reducing cholesterol levels, warding off numerous diseases, and maintaining a strong heart — all without having to take pills or medications! So add a sprinkle of chia seeds to your favorite dish or smoothie today and start benefiting from their powerful health benefits.
Avocados
With endless possibilities, avocados are the Swiss army knife of ingredients. Whether you need a healthy snack on-the-go or are looking to create a unique guacamole, avocados offer a delicious solution that is both tasty and nutritious.
Not only do they contain a plethora of antioxidants and potassium, but also monounsaturated fats which support the health of your heart and reduce your risk for developing heart disease. If you’re in the mood for some serious comfort food, why not try making up some guacamole with lime juice, chili flakes, and salt? It’s perfect for an afternoon snack or game day appetizer! With this amazing superfood, it’s easy to get creative in the kitchen!