A well-balanced diet is essential for heart health, and experts advise eating a variety of colors and types. Listed below are some of the best heart healthy foods to eat, and how you can incorporate them into your daily diet. If you're not sure what to eat, Fox News Health's social media sites allow you to post comments and questions about specific topics. In addition, you can find expert recommendations about a particular food by following the link below.
For a quick boost of heart-healthy fats, try avocados. They're soft, high in monounsaturated fat, which may lower cholesterol and heart disease risk factors. They're also loaded with fiber, potassium, and antioxidants. They're also great in salads and smoothies, and can be eaten on their own or blended with other heart-friendly fruits and vegetables.
A good rule of thumb when choosing protein-rich foods is to include more plant-based protein. Research has shown that plant-based proteins can help reduce the risk of heart disease. Eggs, fish, and poultry are good sources of protein and can be part of a heart-healthy eating plan. However, red meat should be limited to a few meals a week. Dairy products are not heart-healthy themselves, but can be a great source of calcium and protein.
Aside from beans, flax seeds are also good for the heart. They contain plant-based omega-3 fatty acids and are high in fiber. You can grind flax seeds with other heart-healthy foods and consume them as a smoothie or mix them with some fruit. For a delicious breakfast, you can blend a few tablespoons of flax seed powder with other heart-healthy food and drink it every day.
Pistachios are rich in plant-based omega-3 fatty acids, which are beneficial for the heart. These seeds are also high in fiber, and can be ground with other heart-healthy foods for a delicious, nutritious smoothie. A cup of flax seed powder mixed with a cup of fruit and a glass of plant milk is a great choice for a quick, satisfying snack.
Besides whole grains, soy products are also great sources of protein and fiber. These foods are also beneficial for heart health and can replace meat and other protein-rich foods. In addition to avoiding red meat, soy products can be used as a meat-free protein source. Soy products are high in protein, fiber, and antioxidants, and they help lower blood cholesterol and triglycerides.
Dark chocolate with at least 70% cocoa content has heart-health benefits. Tea contains flavonols and catechins, which act as antioxidants and protect against blood clots. Acorn squash is another heart-healthy food that contains alpha-carotene, omega-3 fatty acids, calcium, and magnesium. Moreover, it has a low saturated fat content, which can be good for your health.
Green vegetables have been found to improve heart health. They contain high amounts of carotenoids, which act as antioxidants. Apart from this, they also contain high amounts of omega-3 fatty acids. Additionally, they're great for digestion. Some of these foods are also good for your skin. These are just a few of the best heart-healthy foods to eat. Don't forget to enjoy them and get the maximum health benefits from them!
Besides fruits, vegetables contain plenty of antioxidants and phytochemicals. These compounds are associated with cardiovascular health. The benefits of green vegetables are many. The best heart-healthy foods to eat are those that contain antioxidants and polyphenols. They are rich in vitamins, minerals, and fiber. You can even use them to make smoothies and ice cream. Using berries in your daily diet is another way to get more nutrients.
In addition to fruit and vegetables, dairy products are also heart-healthy. A study conducted by Boston University in 2013 found that women who consumed yogurt five times a week had a 20% lower risk of developing high blood pressure. Similar findings were observed for cheese and milk. The impact was weaker on men, however. If you're looking to eat more dairy products, you need to include these in your diet.