Before you go on your next grocery shopping trip, consider heart-healthy meal options.
February is national heart month — So what better time to make a little extra effort to change your diet and focus more on your heart health?
Heart disease It’s the leading cause of death in the United States, according to the Centers for Disease Control and Prevention.
Add these heart-healthy foods recommended by the experts to your grocery list
Learn more about your heart and start a year-round habit for a healthier lifestyle.
Here’s a list of heart-healthy foods you should keep in your refrigerator or pantry.
Dark leafy greens include spinach, kale, collard greens, and other vegetables.
Isa Kujawski, MPH, RDN, founder of Mea Nutrition LLC, says that consuming these vegetables can cardiovascular disease Because it is packed with nutrients.
Dark leafy greens are rich in fiber and micronutrients to keep your heart healthy.
To keep your mind strong, incorporate olive oil into your recipes whenever possible.
Erin Kenny, MS, RD, Registered Dietitian, CEO of Nutrition Rewired, recommends adding olive oil to salads or homemade hummus instead of cooking with heat.
Olive oil is rich in antioxidants, polyphenols, and vitamins, all of which are good for the heart, Kenny says.
surprisingly heart-healthy foods
No matter how you eat avocados, they can help improve your heart health.
Mash it into your favorite homemade guacamole recipe or spread it on your morning toast for the same nutritional benefits.
Amy Adams, RDN, LDN says avocados are a good source of potassium and magnesium, in addition to monounsaturated fats.
All of these are good for maintaining healthy blood pressure, says Adams.
Berries are sweet, refreshing, and rich in vitamins, minerals, and antioxidants.
In general, eating more fruit has a positive effect on heart health, but according to Kristi Ruth, RD, LDN, when it comes to heart-healthy fruits, blueberries are at the top of the list. I have. Blueberries are rich in heart-healthy antioxidants such as anthocyanins.
What foods can help lower cholesterol, blood pressure, inflammation, and support digestive health? Beans.
Kujawaski says beans are great for the heart, primarily because of their high fiber content.
Did you know that fatty fish Can I reduce my risk of dying from arrhythmias such as salmon? Arrhythmias are irregular heartbeats that can lead to death.
According to Kenny, the omega-3 fats in fish reduce inflammation. She recommended eating her two to three servings a week of high-fat fish, including herring, anchovies, and mackerel, as well as salmon.
If you don’t like fish, fish oil supplements are also a great option that can provide similar benefits.
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Whole grains are great for heart health. Whole grains can be consumed in so many different ways that they are fairly easy to incorporate into your diet.
You can do this by switching to whole wheat pasta, brown rice, or wheat bread.
Christine Gillespie, MS, RD, LD, Advisor at Exercisewithstyle.com, said whole grains had the opposite effect on the body as refined carbohydrates.
Refined carbs increase the risk of heart disease, while whole grains are heart-protective.
According to Adams, what makes walnuts stand out among other nuts when it comes to heart health is their high percentage of omega-6s, omega-3s, and polyunsaturated fats.
Whether you eat these on their own or mixed with other nuts, trying to include walnuts in your daily diet can have a positive impact on your heart health.
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According to Ruth, flaxseed is a good source of omega-3s and is also rich in dietary fiber and lignans.
If you are unsure how to incorporate flaxseed into your diet, mix it into your oatmeal or mix it into your smoothie.
Concord grapes used in 100% grape juice contain polyphenols associated with improved blood flow.
Just drinking grape juice for breakfast is an easy and juicy way to support a healthy heart.
Papaya can have significant positive effects on health.
They are particularly high in lycopene, which has shown protective activity against heart attack risk.
Papaya can be added to smoothies, salad tops, or yogurt parfaits.
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Of course, chocolate is very good for you if you eat it in moderation.
Dark chocolate in particular contains many health benefits, including lowering the risk of both heart disease and diabetes, according to the Mayo Clinic. improve and lower cholesterol.
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According to Healthline, almonds are rich in monounsaturated fat and fiber, which can help prevent heart disease.
Almonds are good for your health, but they are very high in calories, so consume them in moderation if you are trying to lose weight.
Potassium helps lower blood pressure, and potatoes are rich in potassium, according to health.com.
Potatoes are also high in fiber, so including them in your diet may reduce your risk of heart disease.
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Pomegranate is rich in polyphenols Anthocyanins, which help maintain a healthy heart, according to health.com.
Another way to add pomegranate seeds to your diet is by mixing them into smoothies or cocktails like sangria.
Add it to salads or use it as a yogurt topping.
Of course, you can also eat the peeled seeds.
