Ever lost a loved one and dreaded the all too common yet relatively insensitive question… “How did they die?” It’s invasive and quite intrusive. However, let’s honestly answer that question, “how did they die?” According to the CDC, Heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States. One person dies every 36 seconds due to heart disease - that’s a shocking 1 in 4 people in the USA alone. Take a serious survey of those around you? How many people do you know who have died or suffered from a heart condition? Now, let’s get a little more personal, how is your heart’s health? heart healthy foods
So that we know, heart attack or coronary heart disease doesn’t solely impact the elderly. About 18.2 million adults ages 20 and older have coronary heart disease.
The good news is, we don’t have to suffer! Evidence shows that a healthy diet and active lifestyle can make our hearts strong and happy! Let’s take back our health one bite at a time with these delicious foods, which have shown their benefits to support a healthy heart.
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Salmon
High in protein, this fatty fish is loaded with omega-3 fatty acids - a type of heart-healthy fat that can decrease inflammation and lower blood pressure. Omega 3, unlike most other fats, is considered “essential,” meaning you must get them from your diet since your body cannot create them. When omega-3 fatty acids are consumed, it reduces omega -6 in the body, lowering the risk of heart disease.
Salmon is also high in potassium, which is known for reducing blood pressure. It’s loaded with Astaxanthin (which gives salmon its color) and is known to lower the risk of heart disease by reducing the oxidation of LDL (bad) cholesterol and increasing levels of HDL (good) cholesterol.
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Have fun with your salmon. Try it with lemon pepper, honey, or miso-glazed.
Garlic
Garlic is a significant spice known to reduce high blood pressure and lower cholesterol. Garlic has been used for its medicinal properties for many decades. It improves blood pressure; when the correct amount is taken (4 cloves daily), it can reduce LDL or bad cholesterol by 10-15%. Garlic can also aid in detoxing the body, reduce cancer, and it is high in antibodies. Antibodies, as defined by LiveScience, are Y-shaped proteins that bind to the body's foreign invaders and signal the immune system to get to work. Essentially, they find and then destroy foreign invaders such as bacteria, viruses, and parasites.
There are many ways you could consume garlic - mix the spice in meals, use it as a spread on whole wheat bread, consume it as an extract, supplements, and for those daring enough, a detox drink.
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Whole Grains
There is a gamut of whole grains out there that are tasty and easy to consume. Common types include whole wheat, oats, barley, quinoa, popcorn, and brown rice. Whole grains contain fiber, several minerals, antioxidants, B vitamins, and protein.
Refined carbs are pretty tasty, however, they increase the risk of heart disease, and whole grains decrease the risk by 10-20%. Healthline states, “One analysis of 45 studies concluded that eating three more servings of whole grains daily was associated with a 22% lower risk of heart disease.”
Walnuts
Walnuts carry a high amount of omega-3 fatty acids. They are full of polyunsaturated fats. Per the American Heart Association, polyunsaturated fats can benefit your heart when eaten in moderation and when used to replace saturated fat and trans fat in your diet. A study by the National Library of Medicine showed that 365 participants who consumed walnuts saw a drastic decrease in their bad cholesterol levels. Walnuts are great for snacking or as a topper on a salad.
Beans
Beans are known to be best friends with vegans, and vegetarians give their high amounts of protein and fiber. However, beans are not for a specific group of people. There are many health benefits to all people from consuming beans regularly. They also contain resistant starch, which is beneficial for good gut health, regulates blood pressure, prevents a fatty liver, includes antioxidants, supports heart health, and lowers bad cholesterol. A fun way to eat: on tacos, in brown rice, or a comfort soup!
Oranges
As many of us know, oranges are loaded with vitamin c and are in rotation in many homes when it’s time to help fight against the common cold or flu. However, did you also know that oranges are advantageous for good heart health? Research shared by Florida Orange Juice states that 100% orange juice - and the plant compound hesperidin found almost exclusively in citrus- reduced inflammation, improved blood flow, and other cardiovascular health benefits.
Some ways to consume oranges? They can be eaten fresh, atop salads, glazed on fish or poultry, or squeezed for a morning cup of OJ.
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Green tea
Green tea is the tea that keeps on giving. The use of green tea as a medicinal substance dates back many generations throughout history. Green tea is known for weight loss; it is high in antioxidants, supports digestion, aids in brain function, regulates body temperature, and could potentially protect against cardiovascular disease. Green tea also contains minerals such as potassium, iron, and calcium.
Who said healthy foods had to be tasteless? Get creative with your food, mix, match, and explore new spices. Healthy can be tasty and heart-friendly. The next time you go to a grocery store, grab some salmon, garlic, whole grains, walnuts, beans, oranges, and green tea.
