Introduction
Whether you’re looking to improve your overall health or just trying to live a longer and healthier life, eating the right foods can make all the difference. If you want to stay heart-healthy, these are the top 10 foods that will help keep your arteries in tip-top shape:
1. Salmon
Salmon is rich in omega-3 fatty acids, which help reduce inflammation and heart disease. It’s also a great source of protein, iron and vitamin D that can help you feel more energized throughout the day.
Salmon’s selenium content may also play a role in preventing cancer by inhibiting cell growth. In fact, one study found that people who had higher levels of selenium were less likely to develop prostate cancer than those with lower levels of this mineral—and those who consumed more fish overall had significantly lower chances of developing the disease.
2. Oats
Oats are a great source of fiber, and this makes them one of the best foods to eat for a healthy heart. Oats are also low in calories, so you can enjoy them without feeling hungry again soon after eating them. They contain soluble and insoluble fiber that helps lower cholesterol levels in your blood stream by helping remove excess cholesterol from your body’s walls.
Oats may help lower blood pressure as well if eaten regularly because they contain magnesium which relaxes arteries when consumed in large quantities (1). Magnesium also helps prevent constriction among other things so it’s good news all round!
Oats have been shown to reduce inflammation related conditions such as arthritis, diabetes and even cancer (2). The high level of antioxidants found in oats has been linked with helping prevent heart disease by reducing free radicals within the body which can cause damage over time (3).
3. Turmeric
Turmeric is a spice that has been used for thousands of years in South Asia and India. It’s also sometimes called turmeric root or Curcumin, which comes from the Latin word curcuma longa.
Turmeric is a powerful antioxidant and may help reduce inflammation in your body. This means it could be beneficial for heart disease, diabetes and cancer prevention as well as Alzheimer’s disease (which can cause memory loss).
4. Walnuts
Walnuts are a good source of omega-3 fatty acids, which are important for heart health. They also contain antioxidants and vitamin E, which can help reduce inflammation in the body.
Walnuts have a lot of fiber, so they will fill you up longer than other nuts (like almonds or peanuts) do. This means that even though walnuts have more calories than other nuts do, they’re still higher in fiber and protein than many other foods that offer similar amounts of calories but don’t provide as much nutrition overall—like white bread or soda pop!
5. Spinach
Spinach is a great source of folate, which helps prevent heart disease. It also contains potassium and magnesium, both essential minerals for heart health.
Spinach has been proven to lower blood pressure by dilating arteries and reducing blood pressure in the body. This means that eating spinach can help you avoid hypertension (high blood pressure) or even help you control your blood pressure if it’s already high!
6. Chicken Breast
- Chicken is a good source of protein. It’s low in fat and cholesterol, and it has no trans fats or saturated fat.
- Chicken breast contains B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) and pyridoxine HCL or B6). It also has selenium—a mineral that helps your body use oxygen more efficiently—and zinc—a mineral that supports cell growth.
- You’ll get all these benefits from eating just one serving of chicken breast per day: 3 ounces raw boneless skinless chicken breast with the skin removed should be enough to meet your nutritional needs for this meal!
7. Sweet Potatoes
Sweet potatoes are a good source of vitamin A, which is important for good vision. This nutrient is found in the form of beta-carotene and can be converted into retinol if you eat enough sweet potatoes.
Sweet potatoes are high in fiber and low in calories, making them an ideal food for weight loss or maintenance.
Sweet potato contains potassium, an electrolyte that helps lower blood pressure and reduce the risk of heart disease.
8. Dark Chocolate
Dark chocolate has been shown to have many benefits, including a decreased risk of stroke and heart disease. The antioxidants in dark chocolate can help lower blood pressure, which may reduce the risk of heart attack and stroke. Dark chocolate also contains flavonols (plant-based compounds) that may benefit your brain’s health.
Other research has shown that regular dark chocolate consumption may also help with weight loss by suppressing your appetite while increasing feelings of satiety (fullness).
9. Cinnamon
Cinnamon is a great source of antioxidants. One teaspoon of cinnamon contains more than 1,000 mg of manganese, which helps maintain healthy blood sugar levels and can lower cholesterol. Studies have also found that cinnamon may help reduce the risk of heart disease by lowering blood pressure and triglycerides in addition to its antioxidant properties.
Cinnamon improves insulin sensitivity by increasing dopamine activity in the brain via activation of AMPK (AMP-activated protein kinase), an enzyme that regulates energy metabolism in cells throughout the body.
10. Apples
Apples are a good source of fiber, which helps to keep you feeling full longer. They’re also an excellent source of vitamin C and antioxidants that can help lower cholesterol levels, lower blood pressure and reduce the risk of heart disease. Apples are also known for keeping your weight in check because they’re so low in calories (only about 20 per fruit).
These foods can help keep your heart healthy, so you can live a longer and healthier life!
Since the heart is such a critical organ, it’s important to eat foods that will keep your heart healthy and functioning at its peak. Here are some of the best foods for a healthy heart:
- Salmon – A delicious option for summer barbecues and picnics, this protein-rich fish can be grilled or baked in an oven with lemon wedges and olive oil.
- Eggs – One of our most popular recipes on Food52 was this one! You might not think eggs would be good for you (but they are). They’re packed with nutrients like B vitamins which help build strong bones and muscles. And they’re inexpensive enough that you won’t mind eating them every day!
Conclusion
So, there you have it. These are the top ten foods that can help keep your heart healthy. I hope you’ve found this list helpful in getting started on a healthier diet! If not, I’d love to hear from you at my website www.chrissmithblog.com/contact and also find me on Facebook or Instagram @chrissmithblog
