By Janet Nummi
HEART-HEALTHY FOODS
Heart-healthy foods are essential for maintaining cardiovascular health and reducing the risk of heart disease. These foods are typically rich in nutrients like fiber, healthy fats, antioxidants, and vitamins that support heart function. Examples include fruits and vegetables, which are packed with vitamins and minerals; whole grains, which provide fiber to help lower cholesterol; and lean proteins, such as fish rich in omega-3 fatty acids, which can reduce inflammation. Nuts, seeds, and legumes also contribute heart-friendly fats and proteins. Additionally, reducing intake of processed foods, saturated fats, and added sugars can enhance heart health. Incorporating these foods into a balanced diet, alongside regular physical activity, is a key strategy for a strong and healthy heart.
- Fruits: Berries (strawberries, blueberries), apples, oranges, bananas, mangoes
- Vegetables: Broccoli, spinach, kale, carrots, tomatoes, sweet potatoes
- Whole Grains: Brown rice, quinoa, oatmeal, whole-wheat bread
- Lean Proteins: Chicken, fish (salmon, tuna), turkey, tofu
- Healthy Fats: Olive oil, avocado, nuts (almonds, walnuts), seeds (sunflower, pumpkin)
- Dairy: Low-fat or skim milk, yogurt, cheese (low-fat or reduced-fat)
- Dark Chocolate: 70% or higher cocoa content
Additional Tips:
- Limit processed foods, sugary drinks, and unhealthy fats (such as saturated and trans fats).
- Choose foods low in sodium.
- Cook at home more often to control ingredients.
- Read food labels carefully.
- Consult with a healthcare professional for personalized dietary recommendations.