This is What You Need to Eat to Maintain a Healthy Heart

Eat your way to a healthy heart
in Eat/Nutrition by

With heart disease being the leading cause of death, keeping your heart in check should be at the top of your priority list. The routine check up and doctor’s visit are great ways to make sure everything is okay on the inside, but one thing that tends to be forgotten when it comes to heart-health is food. Eating the right foods to keep your heart healthy and functioning properly can be done by adding these heart-healthy foods to compliment a healthy lifestyle.

  1. Salmon
    Omega-3 can reduce the risk of many heart diseases, such as irregular heartbeat, high blood triglyceride levels, high blood pressure and plaque build up in the arteries. Salmon is one of the best sources of omega-3 fatty acids and can help lower the risk of many heart diseases.

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  1. Walnuts
    Walnuts are also high in omega-3, as well as in antioxidants, which make it one of the best nuts to reduce the risk of developing heart disease.

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  1. Dark Chocolate
    To get the benefits of dark chocolate, it needs to be at least 70% cocoa. Dark chocolate contains flavonoids, which is an antioxidant, than can help improve blood circulation. This isn’t an excuse to consume endless amounts of chocolate, but, if used in moderation, dark chocolate is good for the heart.

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  1. Oatmeal
    Oatmeal is high in soluble fiber, which is the type of fiber that can help lower the bad cholesterol levels, LDL. Oatmeal is the highest soluble fiber-filled grain.

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  1. Berries
    Berries contain an abundant amount of phytonutrients and are filled with disease-fighting antioxidants, which can help lower the risk of heart disease

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  1. Extra-virgin Olive Oil
    Olive oil contains the good type of fat, monounsaturated, which can help reduce the bad kind of cholesterol, LDL.

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  1. Dark Greens
    Dark leafy greens, such as spinach, broccoli and kale, contain antioxidants, fiber, and an array of vitamins and minerals that support heart health.

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  1. Flax Seeds
    Flax seeds contains omega-3 fatty acids, fiber and phytoestrogens that help support a healthy heart.

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  1. Avocados
    Avocados are rich in potassium, which helps regulate blood pressure. Avocados are also rich in healthy fats and fiber, which helps support heart health.

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  1. Black beans
    Black beans and kidney beans are rich in protein, soluble fiber and anti-oxidants that help lower risk of heart disease.
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Although a sociologist at heart, Nadine finds her love in nutrition, her passion in Pilates and her purpose in writing. Nadine is a Specialist in Fitness Nutrition and a Pilates-instructor in the making. She is also the founder of health blog, Nourished by Nadine (@nourishedbyn) where she shares her own recipes, as well as health tips.

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