Keeping your heart healthy is no easy task, but it is worth the effort. Eating a balanced diet that includes plenty of fruits, vegetables, and whole grains is an excellent first step. When you explore specific heart-healthy foods, you gain even more insight into what to add to your plate each day. These foods are known for their ability to reduce risk factors and improve your cardiovascular system.
The following are some of the most beneficial heart-healthy foods you can eat every day.
In fact, one of the healthiest foods you can have as part of your diet is beans. They are packed with fiber and minerals, and low in fat and sodium.
Beans provide an excellent source of protein, which is important for heart health. They also contain antioxidants and vitamin B, which have been shown to reduce blood pressure.
To reap the benefits of beans, eat them every day. If you eat a few servings of beans a week, you will likely see a reduction in LDL cholesterol.
Berries, such as blueberries, cranberries, and strawberries, are one of the most nutritious foods you can eat. This small fruit is jam-packed with antioxidants, fiber, vitamins, and minerals that promote heart health. Blueberries are also one of the best foods for brain health, which may sound contradictory but actually makes sense.
Research has shown that blueberries contain anthocyanins, which reduce the risk of cardiovascular disease and can lower blood pressure. Other studies show that berries can reduce inflammation and oxidative stress, both of which are associated with cardiovascular disease.
Salmon is a great source of omega-3 fatty acids, which have been shown to help reduce the risk of cardiovascular disease, stroke, and death from all causes. To get the most heart-healthy benefits from salmon, eat it every day.
Research shows that daily intake of salmon can reduce blood triglycerides, increase HDL cholesterol, and reduce blood pressure. Eating salmon once or twice a week can also reduce the risk of stroke by 21%.
Soy and Edamame
Edamame is fresh soybean pods and soy products such as tofu and soy milk. Soybeans and soy products can reduce cholesterol and blood pressure. To get the most heart-healthy benefits from soy, eat it every day. Research suggests eating soy protein daily can reduce LDL cholesterol and blood pressure.
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