Keeping your heart in good shape is a crucial part of leading a long, healthy life. A healthier heart means a healthier body overall and a lower risk of a range of issues like heart disease, heart attack, stroke, and more. Luckily, there are several steps you can take to promote better cardiovascular health—and that includes making a few changes to your diet. While there are a few foods experts recommend cutting out, there are also many heart-healthy options you can add to the mix.
To discover a few of the healthiest foods you can add to your plate to lower your risk of cardiovascular disease, we checked in with nutritionist Dina Mustabašić. According to her, berries, fatty fish, and nuts and seeds are great places to start. Read on for information on all of the benefits of these simple ingredients.
1. Berries
As far as heart-healthy superfoods go, berries are definitely somewhere at the top of the list. They offer so many amazing health benefits. These tiny fruits can pack a major punch in antioxidants in order to keep your body protected from free radical damage, which in turn can help keep your heart protected from disease: "Anthocyanins, antioxidants found in berries, can protect against oxidative stress and inflammation that can contribute to the development of heart disease," Mustabašić explains.
Just about any berry makes a good choice for a snack, oatmeal or yogurt topping, or smoothie ingredient. "Blueberries, blackberries, strawberries, and raspberries are considered some of the healthiest fruits due to their high antioxidant content," she tells us. Yum!
2. Fatty fish
Love seafood? So does your heart! As it turns out, adding fatty fish to your meals (especially in place of artery-clogging red meat) is one great way to stave off cardiovascular disease. Mustabašić recommends salmon, sardines, tuna, herring, mackerel, and anchovies, in particular, noting that all of these options are "excellent sources of omega-3 fatty acids."
Cooking up fish a few times a week is a good plan of action. "It is recommended to consume fatty fish twice a week, as they can lower inflammation and triglycerides, and reduce the risks of arrhythmias (irregular heartbreak), and atherosclerosis (artery disease caused by a buildup of plaque)," she tells us. Salmon, anyone?
3. Nuts and seeds
In addition to berries, nuts and seeds make another fantastic topping for all of your oatmeal, yogurt, and smoothie bowl needs. In fact, these crunchy additions make a great snack on their own, too. They're packed with healthy fats that your body—especially your heart—loves.
"Nuts and seeds are also high in omega-3 fatty acids, which can decrease the level of bad cholesterol or LDL," Mustabašić explains. "They are also rich in fiber, protein, vitamins, and minerals. Almonds, walnuts, macadamia nuts, chia seeds, hemp seeds, and flaxseeds are all great choices." Yum!
Pro tip: Chia seeds are also among some of the best foods for weight loss. They offer up a ton of benefits for your overall health.
The bottom line
Ultimately, there are several factors that play into the health of your heart. In order to avoid cardiovascular disease as much as possible, it's important to stick to a number of daily habits. However, one of the most important factors is your diet. By adding these foods to your meals, you'll definitely be on the right track.
