Want A Healthier Heart, Lower Blood Pressure, And Lower Risk Of Disease Over 40? Add These 3 Foods To Your Plate Daily, Doctors Say: Dark Chocolate & More

1. Fatty Fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, specifically EPA and DHA. Nanavati explains, "These fats reduce inflammation, improve blood vessel function, and may lower blood pressure and triglycerides (a type of fat linked to heart disease risk)." Incorporating fatty fish into your diet a few times a week can significantly boost your heart health.

2. Legumes

Legumes, including lentils, beans, and chickpeas, are powerhouses of plant-based protein and fiber. Nanavati points out their benefits: "Fiber helps lower LDL cholesterol, and plant-based protein can be a healthy alternative to saturated fat-laden animal proteins." Adding a variety of legumes to your meals not only enhances flavor but also provides essential nutrients that support cardiovascular health.

3. Dark Chocolate

Yes, you read that right—dark chocolate can be good for your heart! Nanavati highlights that dark chocolate contains flavanols, a type of antioxidant that "may improve blood vessel function and potentially lower blood pressure." However, she advises moderation due to its sugar content. Opt for dark chocolate with a cocoa content of 70% or higher to maximize benefits while keeping sugar intake in check.

Bottom line

Nanavati emphasizes that a balanced and varied diet is key. "Include these heart-healthy options regularly alongside lean protein sources like fish, poultry, and low-fat dairy products," she advises. It's also crucial to limit processed foods, saturated and trans fats, added sugars, and excessive salt intake, as these contribute to heart disease risk factors.

By incorporating fatty fish, legumes, and dark chocolate into your daily diet, you can take proactive steps towards a healthier heart, lower blood pressure, and reduced risk of disease as you age. Remember, consistency and balance are vital, so enjoy these foods as part of a well-rounded, nutritious diet.