Diet plays a major role in heart health, when it comes to your heart, what you eat matters. Follow these tips for heart-healthy eating.
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i. Cut down on salt. ii. Eat more fiber (eg. beans) iii. Eat less saturated fat iv. Limit added sugars, saturated fat and alcohol.
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Vegetables such as leafy greens (spinach, collard greens, kale, cabbage), broccoli, and carrots are pne of the all-time best foods for heart health
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Fruits such as apples, bananas, oranges, pears, grapes, and prunes are the best fruit options for a super healthy heart.
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Whole grains include plain oatmeal, brown rice, and whole-grain bread or tortilla. Eating whole grains is associated with lower cholesterol and systolic blood pressure and a lower risk of heart disease.
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Fat-free or low-fat dairy foods such as milk, cheese, or yogurt. Dairy not only helps your bones stay strong, but also helps control your blood pressure. Low-fat options help boost calcium intake and minimize fat.
i. Fish like salmon, tuna, and trout. ii. Lean meats such as beef or pork tenderloin or skinless chicken or turkey. iii. Eggs, Nuts, seeds, and soy products. iv. Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, & lima bean.
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Edamame contains soy isoflavones, which can help decrease cholesterol levels. Edamame also contains fiber and antioxidants, which also benefit heart health.
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Oils and foods high in monounsaturated and polyunsaturated fats like Olive oil are high in antioxidants. It has been associated with lower blood pressure and heart disease risk.
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