Proper diet plays an important role in overall health, and a heart-healthy diet is focused on preventing heart disease and maintaining cardiovascular wellness. Eating certain foods and avoiding others may help reduce risks of high blood pressure and cholesterol, as well as conditions such as atherosclerosis and stroke.

What is a Coronary Heart Disease?

Coronary heart disease (CHD) is the leading cause of death in the United States, and involves the buildup of plaque inside the artery walls that restrict healthy blood flow to the heart. A heart healthy diet, with moderate amounts of whole grains, lean protein, legumes, and healthy fats, can help reduce the risk of CHD.

Fruits & Vegetables

The best choice for toping up your healthy heart diet with essential nutrients are fresh fruits and vegetables. You can go for dark leafy greens such as spinach, kale, collards, and Swiss chard as they are rich in fiber and essential vitamins and minerals that protect against coronary artery disease. Fruits like apples, oranges, berries, kiwifruit, and grapefruit, as well as vegetables like squash, sweet potatoes, eggplants, and peppers, are all good choices.

Omega-3 Rich Foods

Omega-3 fatty acids are essential for good cardiovascular health as they help reduce inflammation, lower cholesterol levels, and reduce the risk of stroke. Foods rich in omega-3 fatty acids include fatty fish such as salmon, mackerel, sardines, and herring, as well as walnuts, flaxseed, and chia seeds. Each of these foods should be eaten at least 2-3 times a week.

Whole Grains

Whole grains are also an important factor in cardiovascular wellness as they contain essential nutrients and fiber and help lower cholesterol levels. Opt for whole-grain bread, oatmeal, brown rice, quinoa, barley, and bulgur wheat as these can be included as healthy sides to meals.

Dairy & Lean Protein

Unsweetened Greek yogurt, low-fat milk, and cheese are high in calcium, which can help reduce the risk of high blood pressure and stroke. Lean proteins such as fish, poultry, tofu, lean beef and pork, and beans offers a low-fat source of energy and helps keep you fuller for longer. Aim for 2-3 servings of lean protein per day.

Healthy Fats

Healthy fats such as avocados, olive oil, nuts, and seeds are important for heart and overall health. These fats help reduce cholesterol levels, protect against heart disease, and provide essential vitamins and minerals. Aim for 1-2 servings of these healthy fats each day.

Final Thoughts

Making simple swaps in your diet can go a long way in terms of cardiovascular wellness. Eating a balanced diet of fresh fruits and vegetables, healthy proteins, and nutritious fats will help reduce the risk of heart disease, and maintaining an active lifestyle with regular exercise will also aid in good health.