Preventative measures like protecting your heart with healthy lifestyle habits are great goals to implement. Being mindful of the foods you eat to fuel your body is critical for reducing your risk of heart disease, stroke, and other debilitating conditions down the road. From the best heart healthy foods in the Mediterranean diet to the benefits of berberine, here are a few tips you should know:
Best Heart Healthy Foods
One of the best nutrition tips when it comes to cardiovascular health is adopting the Mediterranean diet. This way of eating incorporates lots of protein, low-fat dairy, fruits, vegetables, and nuts. Here are a few of the best heart healthy foods you should eat more of:
Leafy green vegetables: No one likes to hear it, but you’re probably not eating enough vegetables, especially dark green ones. For example, vegetables such as kale, spinach, and broccoli contain high amounts of nitrates, antioxidants, and vitamin K, which have been shown to greatly improve heart disease factors.
Berries: Strawberries, blueberries, raspberries, and blackberries are all packed with anti-inflammatory properties that help to reduce oxidative stress and support heart function. These fruits are great for snacking or dessert!
Avocados: Great sources of healthy fats and potassium can be found in an avocado. These nutrients are vital for balancing cholesterol and triglyceride levels, as well as helping with overall vascular function.
Fatty fish: Salmon, tuna, halibut, and mackerel are high in omega-3 fatty acids, which are extremely beneficial for blood pressure and heart health. They’re also fantastic sources of lean protein, a better option over fatty red meat such as beef.
Tomatoes: Another food with excellent antioxidant power is the tomato. Eating tomatoes both raw and cooked provides benefits for good cholesterol and lycopene levels in the blood.
Walnuts and almonds
Nuts and seeds are great sources of minerals, fiber, and other helpful nutrients for the cardiovascular system. Walnuts and almonds, in particular, can positively affect cholesterol levels and more.Olive oil
Cooking with olive oil is a much healthier option for your heart. The fatty acids provide anti-inflammatory benefits and can work to decrease blood pressure and the risk of heart problems.
Foods to Avoid for Heart Health
While the options mentioned above are some of the best heart healthy foods, we also wanted to mention some of the things you should try to avoid or limit. Foods such as high-fat dairy products, red and processed meats, alcohol, processed chips, snacks, and sugary beverages are things to consume in moderation, taking a close look at sodium, trans fat, and sugar content on food labels. Eating whole foods such as lean proteins, fruits, vegetables, nuts, seeds, and whole grains is the best way to maintain heart health.
Heart Health Support Supplements
In addition to healthy diet and lifestyle choices, nutritional supplements can also make an impact on your overall heart health. Here are a couple of options you can get from our online supplement store:
Berberine is an excellent plant-based nutrient with benefits for blood glucose levels and cholesterol. Berberine EX-5 contains a highly bioavailable form called dihydroberberine (DHB) for maximum absorption.
Active Greens + Reds is a superfood powder mix full of probiotics, vitamins, minerals, and antioxidants that support balance and well-being throughout the body. It’s another fantastic option for heart health and overall wellness!
Now you know some of the best heart healthy foods and supplements! Learn more about how to improve cardiovascular health and let us know how we can help you reach your wellness goals.
