Heart disease is the number one cause of death of men and women in the USA. However, heart disease and it’s complications can be prevented through lifestyle. Let’s take a look at some of the most important, and tasty ways to enhance your heart health through diet.
Fill up on Fiber.
Fiber gets no love, but it is so important! Fiber is the indigestible part of plant foods. Great sources of fiber include vegetables, fruits, beans, nuts, and seeds. Soluble fiber is especially good for reducing cholesterol levels. Foods higher in soluble fiber include beans and oats. Fiber also balances your blood sugar and fills you up, thereby helping to decrease overall caloric intake. Daily intake should optimally be 30+ grams per day. Eating 3 cups of veggies every day, along with 2 fruits, a handful of nuts, and ½ – 1 cup of beans will go far in helping you hit your daily dietary fiber goal. I suggest adding Paleofiber, a supplemental form of fiber, if you need an extra boost or are trying to decrease your cholesterol levels. You can learn more about Paleofiber here.
Love yourself some chocolate.
Chocolate contains polyphenols and flavanols that provide a boost of antioxidants. In addition to this, these flavanols exert other benefits such as lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and thus able to clot. Look for dark chocolate that is at least 74% or higher, which will provide more antioxidants, and less sugar.
Mono-unsaturated fats are the way to go.
Olive oil and avocado oil are my go-to recommended oils. Extra-virgin olive oil should not be brought to high heat, or it will start to smoke — not a good thing. Choose a refined avocado oil for higher heat cooking. Use olive oil for salads or low-heat cooking. Don’t forget avocados in their whole form are not only a great source of mono-unsaturates, but also fiber and magnesium. Magnesium is a vital nutrient for heart health, especially helpful in regulating high blood-pressure. Nuts are another amazing food, chock full of monounsaturated fats, that can be eaten on a daily basis. Here is my recipe for Rosemary Roasted Nuts that pairs rosemary with your favorite mixed nuts. So tasty and good for you! You can make a big batch, and then snack on them through the week.
Dose up daily on omega-3 fats.
Omega-3 fats are anti-inflammatory and known to benefit heart health and bolster healthy cholesterol levels. Wild salmon is a great source of omega-3 fats. Check out my recipe for Salmon Rillettes to put on whole grain crackers or top on a green salad. Get salmon in your diet on a weekly basis if you can. Other fish high in omega-3 fats include black cod, herring, sardines, and anchovies. Tuna has a bit, but not as much as salmon. I suggest taking an omega-3 fish oil supplement to make sure you are hitting a daily goal of 1 – 2 grams of omega-3 fats. This will ensure that inflammation is kept in check. Omega-3 fats are also excellent for brain health. In celebration of heart health month, OmegAvail Smoothie is 15% off. Use code SHA15 at checkout to save 15% off this tasty form of fish oil through the end of February. If you prefer a capsule form of fish oil, then I really like the OmegAvail Ultra with Vitamin D + K.
I hope you found these tips helpful. Feel free to share with friends and family to share some heart health love!
In Health,
