Keeping your heart in great shape is an important part of leading a long, healthy life. And one of the most crucial steps to take towards a healthier heart is making a balanced diet a priority. In addition to limiting your intake of unhealthy options that could take a toll on your cardiovascular system and clog your arteries—such as processed meats and fried foods—it’s always a good idea to add heart-healthy foods to your plate. Luckily, there are many delicious, simple options you can work into your daily diet.
To discover a few of the best foods you can eat on a regular basis in order to improve your heart health and prevent clogged arteries, we spoke to nutrition expert Jesse Feder, RDN, CPT. He told us that fatty fish, oats, and nuts are among the smartest choices. Read on to learn more about the benefits of each of these foods for your heart.
1. Fatty fish
Craving seafood? You're in luck! Adding fatty fish to your plate regularly is one of the best changes you can make to your diet for a healthier heart. Some of the best options include anchovies, herring mackerel, sardines, and, of course, the ever-popular, ever-tasty salmon.
"Fatty fish such as salmon are loaded with healthy fats, specifically omega 3 fatty acids," Feder raves. "The high amount of healthy fats can help reduce LDL or bad cholesterol as well as increase HDL or good cholesterol. This can prevent clogged arteries and improve heart health over time." Perfect!
2. Oats
Here's one tasty, healthy breakfast option. Oats are loaded with health benefits for your whole body, and Feder says they're an especially great choice for your heart thanks to their fiber content.
"Oats are a great source of soluble fiber and are known to be helpful in reducing cholesterol levels," he tells us. "The high amount of soluble fiber in oats can help absorb cholesterol from the GI tract and prevent clogged arteries over time." Plus, oats are also one of the best complex carbs you can eat to help keep blood sugar levels stable. There are wins all around.
3. Nuts
When it comes to healthy snacks, it doesn't get much better than nuts. These tasty, crunchy foods can do wonders for your entire body; all their health benefits even make them a great choice for weight loss. As it turns out, Feder says they're a heart-healthy option, too.
"Nuts are a great source of both insoluble fiber and healthy fats," he says. Like fatty fish, the healthy fats and fiber content are great for reducing bad cholesterol and increasing good cholesterol, which can help prevent clogged arteries and improve heart health. However, Feder gives a warning for those watching their weight: "It is important to only have one or two handfuls of nuts due to them being very calorically dense." Noted!
The bottom line
In pursuit of a healthy heart, it's crucial to keep in mind that there isn't a magical food that can fix all of your problems and prevent disease. In order to lead the healthiest possible life, it's important to follow a number of healthy habits. However, your diet is certainly a great place to start. By replacing artery-clogging foods with great options like these, you'll be taking strides towards a stronger heart.
