Many of us are aware which foods increase the risk of cardiovascular diseases, but what a majority of us don’t know is which foods we need to incorporate into our diet in order to maintain good heart health. When you consider the fact that heart disease, a disease that is completely preventable, is the number one cause of deaths worldwide, you can’t help but wonder what you can do about your diet to ensure your heart stays healthy. To help you out, we’ve gathered several essential tips for good heart health. Take a look.
Work healthy fats into your diet
When it comes to preserving the health of your heart, monounsaturated fats are the way to go. Rich in fiber and micronutrients, walnuts are a great source of monounsaturated fats that helps protect against heart disease, and by supplementing your diet with them, you can also reduce LDL cholesterol as well as lower your blood pressure. Avocados are another good source of monounsaturated fats that you should implement in your diet if you want to decrease your blood pressure and lower your risk of stroke. Eating one avocado a day will supply your body with almost one-third of the recommended daily intake of potassium, an essential nutrient for a healthy heart. Other great sources of monounsaturated fats are almonds, pecans, as well as olive oil.
Include omega-3 fatty acids into your diet
There are numerous health benefits that come with implementing omega-3 fatty acids into your diet. They lower triglycerides, lower your blood pressure and reduce the levels of total cholesterol. By consuming foods rich in omega-3 fatty acids, you can also help lower the risk of diabetes or obesity, two major risk factors for heart disease. Trout, herring, salmon, albacore tuna, sardines, mackerel, and fish oils are all great sources of omega-3 fatty acids that will help decrease inflammation and prevent clot formation. Omega-3 supplements that can be found in online health food stores are another great way of implementing these healthy acids into your diet. Omega-3 fish oil supplements are a convenient way to ensure you get your daily dose of fatty acids and improve your cardiovascular health.
Make sure you get enough magnesium
According to a ten-year study, low magnesium levels are bigger contributors to heart disease than saturated fats or cholesterol. The study also found that, by increasing the intake of magnesium, we can help prevent or correct any cardiovascular diseases, regardless of whether we get this important mineral through supplements or magnesium-rich foods. An absolutely essential component for good general health, magnesium can be found in foods such as pumpkin seeds, spinach, quinoa, black beans, as well as dark chocolate that has at least 70% cocoa. Other than being a vital component for heart health, magnesium also takes part in hundreds of biochemical reactions, making it an essential mineral for the proper functioning of the body. By making sure you get enough magnesium, you’re helping lower your blood pressure while also ensuring normal heartbeat.
Boost your heart health with lycopene
An antioxidant found in tomatoes, lycopene brings many cardiovascular benefits. It is a plant nutrient that belongs to the carotenoid family and gives tomatoes and fruits their characteristic red color. Due to its antioxidant properties, it helps neutralize free radicals which contribute to heart disease. Lycopene also helps reduce the levels of total and LDL (bad) cholesterol while improving HDL (good) cholesterol. Increased levels of lycopene have been found to reduce the risk of cardiovascular diseases, heart attack and stroke, as well as prevent or slow down the growth of certain types of cancer. Increased levels of lycopene can also be particularly beneficial for those who smoke or suffer from diabetes since lycopene helps increase their blood antioxidant levels and lower their levels of oxidative stress.
Healthy food has the power to heal our bodies and prevent certain diseases, and on top of that, it is great for our waistlines. By implementing dietary changes and making heart-healthy food choices, you can rest assured that your cardiovascular health will improve.