Cardiovascular diseases can be genetic, however, many heart issues are significantly influenced by your diet and exercise regime.
Before you start to add foods to your diet to help reduce your risk of cardiovascular issues, it’s important to look at what you’re eating and ask yourself:
Am I eating a lot of fried foods?
Do I eat a lot of processed foods (think frozen meals, breaded or battered foods, canned soups)?
How much “junk food” do I eat each week?
Did I eat any plants today?
Your answers should (hopefully) skew to: “I ate a lot of plants, and not too many processed foods”.
But if it didn’t, the first area that you should look at is: more whole foods into your diet. Whole foods include items that aren’t bought frozen (with the exception of frozen vegetables and frozen fruits), and bought in the outskirts of a grocery store.
Let’s get down to business and check out 5 foods to eat for a healthy heart:
1. Fatty fish
Fish are high in Omega-3s, especially the wild-caught, fatty fish (think salmon, tuna, even sardines). We all know that omega 3 fats are an important part of our diet. They are so important that they are called an essential fatty acid.
2. Seeds and nuts
Full of vitamins, minerals and good-for-you fats, nuts and seeds are great to help curb hunger and cravings for the not-so-good foods like chips, or sweets.
3. Red, yellow and orange veggies
These contain high amounts of antioxidants like vitamin C, carotenoids and flavonoids, which may prevent cholesterol buildup in the arteries.
High in heart-healthy fibre, oats help us to lower our LDL levels. Along with that, oats are high in Omega-3 fatty acids, as well as folate and potassium. Just be sure to purchase organic oats!
You likely know that berries are full of antioxidants like vitamins A, C, and E. Along with this, they also contain soluble (the kind that slows digestion and helps you absorb nutrients).
These are only a select few! Here are the nutrients you should aim to add:
Omega-3 (learn more about essential fatty acids here)
HDL-rich foods (learn more about how fats impact cholesterol here)
Antioxidants like Vitamin C, E, A, as well as Zinc and Selenium
High-fibre foods (check out these snack ideas)
Remember, some types of heart disease may be hereditary, however your diet can make a big impact on whether or not you actually have the disease yourself.
Find out how a nutrition plan can help you prevent or combat cardiovascular issues. Book a free nutrition consultation today!