Top 4 heart-healthy foods that may surprise you!
Heart Disease is the leading cause of death in America. Would you believe me if I said you can reduce your chances of getting heart disease by choosing the foods you eat with care?
On top of reducing/avoiding certain foods like trans fats & sugars that impact heart health, it is important to include nutrient-dense whole foods like the ones below to support a healthy heart!
🧄Garlic & Onions🧅
They may have a smelly odor but they are packed with amazing nutrients that support a healthy heart. Both are high in vitamin C which is a strong antioxidant! Antioxidants help reduce free radicals present in the blood and have anti-inflammatory properties that promote healthy blood flow and heart rate. They are known to decrease LDL (bad cholesterol) and increase HDL (good cholesterol). They support vasodilation and overall blood vessel health.
“An apple a day keeps the Dr away”. Apples are high in fiber, particularly a fiber called pectin. This fiber can help lower cholesterol and blood pressure levels which are related to a healthy functioning heart. Apples are also high in nutrients with anti-inflammatory properties such as vitamin C and quercetin. Inflammation can impede regular functions of the heart and blood flow.
Note: Make sure to wash apples thoroughly before using them. They are heavily sprayed with pesticides and often have a wax layer that can affect your gut health.
Coldwater fish (such as salmon, herring, mackerel) and fish oil are a rich source of Omega-3 fatty acids. These fatty acids support a healthy heart as they help reduce blood clots and lower cholesterol levels. Coldwater fish are considered a good source of Choline which is a lipotropic nutrient (helps speed up the removal of fats in the liver). This nutrient promotes a healthy heart.
Kale and other leafy green vegetables are nutrient-dense and a good source of calcium and magnesium. Calcium & Magnesium are needed for the proper functioning of the heart. Kale & leafy greens are also a good source of vitamin K which promotes proper blood clotting. Never be afraid to add more greens to your meals! 👍🏽