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Home / Blog / 5 Top Foods for a Healthy Heart (Part 1)
5 Top Foods for a Healthy Heart (Part 1)
Heart disease is the leading killer of adult men and women in the United States. And nothing else even comes close (including cancer).
610,000 people in the US die from heart disease every year, says the CDC. That accounts for 1 in 4 of all deaths.
735,000 people experience a heart attack each year. 525,000 of those have their first heart attack each year. And 210,000 people have their second (or third or fourth) heart attack annually.
You understand your heart’s health is important. And now you have additional data that clarifies the issue.
Poor diet, little physical activity, and being overweight are some of the leading risk factors for heart disease.
With that in mind, what are some of the top foods you can eat to keep your heart healthy?
1. Salmon, Sardines, and Mackerel
These fish should be at the top of your list if you have serious concerns about your heart’s health. They contain loads of omega-3 fatty acids, which studies have undoubtedly shown reduce your risk for arrhythmia and atherosclerosis.
Eat these at least twice per week. And you won’t do yourself any harm if you eat these fish more frequently than that.
2. Oatmeal, But Be Careful Which Kind You Get
Instant oatmeal comes loaded with sugar. You’ll want to avoid that kind.
However, quick-cooking or old-fashioned whole oats lower your cholesterol. In fact, they act as a sponge, soaking up cholesterol so it can’t enter your bloodstream.
Blueberries and strawberries do amazing things for your heart as well. Aim to eat at least three servings per week.
What about these berries improves your heart’s health?
Anthocyanins help decrease your blood pressure.
4. Dark Chocolate
Yes! Chocolate makes the list. A dream come true, right? Now if they could just find the same for French fries…
Scientists have found dark chocolate (which contains 60-70% cocoa) contains polyphenols, which assist with blood pressure, clotting, and inflammation.
5. Awww Nuts!
Nuts do a lot more than just help with your heart’s health. Almonds, walnuts, pistachios, peanuts, and macadamia nuts have fiber and Vitamin E, which reduces bad cholesterol. Walnuts are also high in omega-3 fatty acids, which give your heart an additional boost.
Nuts are higher in fat, but studies consistently show those who eat nuts have leaner bodies than those who don’t (likely because of their awareness of their health).
So if you’re counting, that’s actually way more than 5 foods to improve your heart’s health. You got quite a good deal!
…And there’s another part to come because that’s far from a complete list.