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.
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