Nourishing Your Heart
My family has a history of heart problems, and I was born with a heart murmur, which always makes me wary of the foods that I’m eating and how they may affect my heart health in the long term. Eating heart-healthy foods isn’t just for people with heart problems or a family history of heart problems. In reality, we should all eat heart-healthy diets to help us live longer and enjoy our lives to the fullest. As you may or may not know, heart disease has been the leading cause of death in the United States for decades.
Below are some foods for heart health that you can eat to help support a healthy heart.
10 Foods That Support Cardiovascular Function
1. Extra Virgin Olive Oil
Extra virgin olive oil is one of the best and healthiest fats to consume for cardiovascular health. This is because it contains monounsaturated fatty acid (good fat), which has been shown to reduce a person’s risk of heart disease. It is also packed with antioxidants and has established itself to be an anti-inflammatory. Overall, extra virgin olive oil is an excellent addition to a heart-healthy diet.
2. Salmon
Speaking of good fats, salmon is packed full of omega-3 fatty acids. Omega-3 fatty acid helps reduce blood clotting, lowers blood pressure, and even decreases the risk of strokes and heart failure. Salmon is a perfect protein addition to any heart-healthy dinners you’re making, and the American Heart Association recommends eating it twice a week.
3. Brown Rice
Whole grain foods like brown rice are proven heart-healthy foods. It is packed full of vitamins and minerals like vitamin B, magnesium, phosphorous, and iron. Brown rice also contains a lot of fiber, which helps with regulating blood sugar. On top of this, whole grains like brown rice have been found to lower a person’s risk of heart disease.
4. Sunflower Seeds
There are a lot of different seeds that are great for your cardiovascular health, and sunflower seeds are the best of all. They help lower your risk of heart disease, reduce inflammation, and lower blood pressure and cholesterol. They’re also great for your immune system. Even more, sunflower seeds are also a great source of vitamins and minerals like vitamin E, vitamin B, and iron.
5. Spinach
Fruits and vegetables are an essential part of any healthy diet, and spinach is seen as a super green for a healthy heart. It has a ton of vitamins and minerals like vitamin A, calcium, and iron. It is also full of fiber and protein. On top of this, it is proven to help with heart health by reducing blood pressure and preventing cancer. Spinach is a great diet food to add to your heart-healthy dinners.
6. Eggs
Eggs tend to get a bad reputation because they are high in cholesterol. However, several recent findings show that the dietary cholesterol in eggs does not affect your body’s cholesterol levels. The American Heart Association reported that eating one egg a day can lead to a lower risk of heart disease. Of course, you should healthily prepare your eggs. If you like fried eggs, you can use olive oil on low heat to cook your egg because it’s healthier.
7. Walnuts
Like seeds, there are plenty of nuts out there that are great heart-healthy diet foods, including walnuts. These nuts have been shown to reduce cholesterol and LDL, which can predict a person's risk of heart disease. Walnuts are also a good source of omega-3 fatty acids that, as I said earlier, are great for cardiovascular health.
8. Yogurt
While some people in the health industry like to give dairy a bad rep, yogurt is an excellent diet food to add to any heart-healthy meal. This fermented dairy product has a direct link to reducing the risks associated with cardiovascular disease. Incorporating yogurt into your diet will benefit you in the long run.
9. Avocado
Avocado is another fruit and vegetable packed with vitamins and minerals that are great for your overall health. To top that, though, a 2022 article published in the Journal of the American Heart Association showed that eating more avocado is associated with a lower risk of cardiovascular disease and coronary heart disease.
10. Lentils
Lentils are one of many legumes that are great for your heart. They are a good source of plant-based protein and are rich in fiber. They also contain a lot of potassium, folate, and vitamin B1. You may not know this, but vitamin B1, also known as Thiamine, helps increase energy in your body, helps with body circulation, and prevents CVD.