With February being American Heart Month, it’s a good time to look at heart-healthy foods and what you can do to reduce heart disease, the number one killer of Americans.
Review this list of 22 heart-healthy foods provided by Explore Health:
- Salmon – eat fish at least twice a week
- Oatmeal – is a great source to soak up cholesterol and prevent it from being absorbed into the bloodstream
- Blueberries – three servings of blueberries and strawberries a week led to a 32% lower risk of heart attack
- Dark chocolate – made with up to at least 60-70% cocoa, helps lower blood pressure while preventing clotting, and inflammation.
- Citrus fruit – women who eat oranges and grapefruits have a 19% lower risk of an ischemic stroke.
- Potatoes – helps lower blood pressure
- Tomatoes – can lower bad LDL cholesterol, keep blood vessels open, and lower heart attack risk
- Nuts – helps to lower bad cholesterol
- Legumes – eat at least four times a week had a 22% lower risk of heart disease
- Extra-virgin olive oil – helps to lower the risk of heart attacks, strokes, and death by 30%
- Green tea – 20% reduction in the risk of cardiovascular disease and stroke
- Broccoli, spinach, and kale – give an extra boost to your heart
- Coffee – even two cups a day can lower the risk of cardiovascular disease and stroke by 30%
- Flax seeds – good for your heart
- Avocado – provides the heart with healthy fats
- Pomegranate – heart-promoting polyphenols and anthocyanins which help stave off hardening of the arteries
- Apples – provide beneficial bacteria which helps with cardiovascular protection
- Tahini – improves artery health while lowering blood cholesterol
- Garlic and onions – reduces both inflammation in the body, and artery hardening
- Beetroot – is high in antioxidant and anti-inflammatory capabilities to protect the heart
- Chili peppers – improves cholesterol, lowering blood pressure, and enhancing circulation
To read the entire article. Adding one or more of these foods can help you keep your heart in tip top shape.
Source: Explore Health