A lot of times when people think of heart-healthy foods, they conjure images of meals that are bland. Nothing could be farther from the truth. Finding the right things to eat is the key to eating well and keeping your heart healthy. You don’t have to get rid of fat completely, you just need better options.
10 Heart-Healthy Foods
1. Avocados
When you eat avocados, you’re getting a healthy dose of monounsaturated fats. These fats have been linked to a reduced risk of heart disease because they lower your cholesterol levels. According to research, eating just two servings of avocado per week can drop your risk of heart disease by up to 21 percent.
2. Salmon
Salmon falls under the category of fatty fish because it contains omega-3 fatty acids. Many studies have shown that omega-3 fatty acids are effective at protecting your heart as they lower cholesterol levels and help you maintain a healthy blood pressure. Along with salmon, you should also include sardines, tuna, and mackerel in your diet.
3. Almonds
Almonds are a great source of monounsaturated fats and fiber. They also contain a wide range of nutrients that are good for your heart. In a recent study, participants who ate 1 ½ ounces of almonds per day for six weeks saw lower levels of bad cholesterol. They also had high levels of good cholesterol as well as less belly fat.
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4. Chia Seeds
Another good source of omega-3 fatty acids is chia seeds. They also contain dietary fiber and antioxidants. These combined nutrients are good for heart health and studies suggest that chia seeds can reduce your blood pressure.
5. Olive Oil
Extra virgin olive oil contains monounsaturated fatty acids and antioxidants that help fight inflammation in the body. Its anti-inflammatory properties are good for reducing your risk of heart disease. You can use olive oil in cooking and as an ingredient in salad dressings.
6. Walnuts
As with almonds, walnuts contain omega-3 fatty acids. They’re also a good source of monounsaturated fats. Your heart will be healthier when you snack on walnuts instead of chips or other processed foods.
7. Tofu
If you’re interested in adding some plant-based protein to your diet, tofu is a great place to start. It contains healthy fats and minerals that can lead to a healthier heart.
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8. Cheese
Cheese doesn’t always have the best reputation but studies show that eating it in moderation can be good for your heart. In fact, it contains vitamins and minerals that are beneficial.
9. Whole Eggs
Though whole eggs have quite a bit of cholesterol, they haven’t been found to have a negative effect on your heart. Eggs are considered to be nutrient-rich and great for a healthy heart.
10. Full Fat Yogurt
While some doctors recommend low-fat yogurt, you can also opt for the full-fat kind. You’ll still get the probiotics and other nutrients that are beneficial for your health. What’s important is that you stay away from yogurt that has a lot of added sugar.
Why It’s Never Too Late To Start
An unhealthy diet and being overweight are two of the leading causes of heart issues. While prolonged poor lifestyle choices can damage your heart, it doesn’t have to be permanent. Studies show that changing your diet, becoming more active, and maintaining a healthy weight can make a significant difference in your heart’s health. According to the American Heart Association, a healthy diet remains the most important factor for a happy heart from your 20s to your 60s.
Why Diet Changes Matter For Black Women
Statistics show that Black Americans are 30 percent more likely to die from heart disease. They’re also more likely to develop heart problems at a younger age than other ethnicities. Since high blood pressure is one of the risk factors for heart problems, doctors generally use it as a metric for how prone you are to develop heart disease. Unfortunately, statistics show that Black women are 50 percent more likely to develop high blood pressure than other ethnicities. Additionally, Black women have higher rates of obesity, which can lead to a greater chance of developing heart disease. It’s best to take a proactive stance and change your diet as soon as possible.
Research shows that diet changes are an essential part of keeping your heart healthy - especially when it comes to Black women. Though it’s common to think that the foods that are good for your heart aren’t tasty, that doesn’t have to be the case. If you include the foods on this list in your meals, both your heart and tastebuds will be happy.
