The number one cause of death in the United States, heart disease has certainly become an epidemic in North America. As with many chronic conditions, there are many factors that come into play in the development of cardiovascular-related diseases, from lifestyle and diet to genetic susceptibility.
While there are many foods to avoid for good heart health, such as refined carbohydrates, sugar, and fructose-containing sweeteners, would you agree there are many foods that are beneficial for your heart? By skipping the not-so-good foods means we can make space on our plates for foods that support cardiovascular health.
These seven foods you want to consider regularly incorporating the following seven evidence-based, heart-protective foods into your cooking and eating routines.
1. Garlic
Loved and used liberally by many cultures throughout the world, adding garlic to your diet is a simple way to help keep heart disease at bay. Several clinical trials and studies have been conducted on garlic and its sulphur-containing compounds. Here is one Article
2. Seafood
The American Heart Institute recommends we consume at least two servings of omega 3-rich foods per week. From poached salmon to grilled arctic char, the opportunities are endless when adding one of the best foods for heart health to your plate.
3. Yummy! Extra-virgin olive oil, commonly known as EVOO, is one of the cornerstones of the Mediterranean diet, a heart-healthy eating program. Enjoy a drizzling of heart-healthy oil on to your favorite protein/meat might just nourish your body as much as your taste buds.
4. Berries
Regular berry consumption has been shown to reduce LDL oxidation and total plasma antioxidant capacity, both factors involved in reducing the risk of cardiovascular disease.
Tip- Don’t just wait for the summer months; frozen berries are also great added to your favorite smoothie recipes. Swap those after-dinner sweet treats for
5.Tomatoes
Tomatoes have also been recognized as a cardiovascular supportive food. Research has demonstrated their ability to improve markers of cardiovascular disease, such as endothelial function, blood lipids, and blood pressure. Article
6. Spinach
Are you surprise that nutrient-dense spinach has made it onto the foods for a healthy heart list? From salads to soups and everything in between, throwing a handful into your meals, another reason to eat your greens.
7. Flaxseeds
Flaxseed- these fiber-rich seeds may play a role in regulating cholesterol levels. I know the small but mighty seeds pack a punch when it comes to improving cardiovascular health. Checkout the video on Flaxseed.