The heart is a tiny, yet powerful, organ. Although it is roughly the size of your fist, it beats about 115,000 times every day and pumps 2,000 liters of blood. Unfortunately, cardiovascular disease is still the leading cause of mortality in the U.S. Begin with your nutrition to improve the health of your heart. Your dietary needs alter as you age, so go to the grocery store and stock up on these foods good for the heart. You’ll discover that eating healthy can be both tasty and satisfying.
Avocados have recently had a moment in the spotlight. Avocados are a good source of monounsaturated fats, which lessen your risk of heart disease. Avocados, like fish, contain omega-3 fatty acids. Make avocado toast for breakfast, add slices to your salad or tacos, or even blend one into a smoothie.
Instead of keeping a frozen pizza on hand for emergencies, buy frozen fish. Fish is a fast lunch that is also excellent for your heart. Salmon, sardines, herring, mackerel, lake trout, and tuna have the greatest omega-3 fatty acids, which lower triglycerides, modestly lower blood pressure, reduce blood clotting, and minimize the risk of stroke and heart failure. You may defrost the fish in lukewarm water for a few minutes. Bake it for a few minutes with lemon slices on top or cook it in a skillet with olive oil.
Berries are a great way to satisfy a sweet tooth. Blackberries, strawberries, and blueberries are high in antioxidants, which help prevent cell damage. Berries are also tasty and simple to incorporate into your diet. Toss them on top of salad, porridge, or yogurt, or eat them on their own. You may also make a heart-healthy smoothie by blending frozen berries with milk.
Beans and Legumes
If you’re aiming to decrease your cholesterol levels, substitute black beans for carnitas in your tacos. Research shows that those who ate a lot of beans and other legumes had considerably lower LDL cholesterol levels. Beans are a resistant starch, which means that the good bacteria in your stomach digest them. According to some research, resistant starches lower cholesterol and triacylglycerol levels.
Nuts and Seeds
Birds and squirrels aren’t the only ones who eat nuts and seeds. Including these snacks in your diet is a simple way to get a lot of unsaturated good fats. Some nuts and seeds, however, are even beneficial for your heart health than others. Walnuts, for example, are high in fiber and micronutrients, and evidence shows that include them in your diet might help lower bad cholesterol. So, the next time you need something salty, consider roasted almonds instead of potato chips. Because of the protein concentration, you’ll feel full immediately.