1. Beans and other legumes
Legumes aren't just a great source of plant-based protein; they can also do wonders for both your physical and mental health. This is largely thanks to the fact that they're packed with complex carbs and fiber. Complex carbs play a key role in managing blood sugar levels, which can prevent mood swings and irritability, promoting a more stable emotional state.
"Beans are loaded with dietary fiber, which has been found to reduce the risk of depression," Andrews adds. "Beans are also a source of soluble fiber which aids in reducing blood cholesterol," which can help to reduce your risk of heart disease. It's also worth noting that high-fiber foods like beans can contribute to gut health, and there is a growing body of research suggesting a connection between gut health and mental well-being. Amazing!
2. Fish
Seafood, anyone? If you love fish, you're in luck. This anti-inflammatory lean protein is one of the best foods you can eat for your overall health—especially when it comes to your heart and brain.
"Salmon, tuna, and mackerel are sources of omega-3 fatty acids, a healthy fat linked with a reduction in inflammation," Andrews points out. These essential fats have been linked to reduced inflammation and may have mood-stabilizing effects, potentially helping to alleviate symptoms of stress and anxiety. Plus, lower inflammation levels can do wonders for your heart, as inflammation is one major contributor of heart disease.
"A meta-analysis of studies indicates that fish higher fish intake is linked with reduced rates of depression," Andrews says. Who knew?!
3. Nuts
Nuts make a fantastic snack, yogurt topping, or oatmeal ingredient. They're packed with nutrients that both your heart and your brain will love. Andrews recommends walnuts, in particular, for those looking for lower stress levels and a healthier cardiovascular system.
"Walnuts are a plant source of omega-3 fatty acids," she says. Just as with fish, this can contribute to brain health and may have a positive impact on mood regulation. Additionally, many nuts contain high amounts of magnesium, which plays a role in muscle and nerve function and has been associated with stress reduction.
"A recent study found that nut eaters had lower depression scores than non-nut eaters. The impact was strongest in women. Walnuts are also part of the DASH diet to stop hypertension," Andrews notes.
4. Yogurt and other fermented dairy foods
Fermented foods are often praised by experts for the impact they can have on your gut microbiome and, in turn, your overall wellbeing, both mentally and physically. Yogurt is one of the best options out there. As Andrews tells us, "A recent meta-analysis of cohort studies showed that fermented dairy intake was associated with lower rates of depression. Yogurt also contains calcium and potassium to reduce blood pressure." Calcium also plays a role in nerve function and may help with the release of neurotransmitters associated with mood regulation.
In addition to the calcium and potassium, the benefits of yogurt are largely thanks to probiotics, which are beneficial bacteria that support a healthy gut microbiome. As we mentioned, emerging research suggests a strong connection between gut health and mental health, and maintaining a balanced gut microbiome may positively impact stress levels.
It's important to remember, though, that leading the healthiest life possible is about more than just adding a few foods to your meals. But in addition to other smart habits, regularly eating legumes, fish, nuts, and yogurt, is certainly one step to take towards a greater sense of calm and a healthier heart.