American Heart Month | Eat for your Heart
February 4, 2025February is American Heart Month, a time when all people are encouraged to focus on their cardiovascular health. In the United States, heart disease is the leading cause of death for men and women. In 2022, 1 in every 5 deaths in the United States was caused by heart disease. When it comes to keeping your heart healthy, the right foods can make a big difference. Here’s a list of the top 10 heart-healthy foods that are great for your cardiovascular system:
Top 10 Heart-healthy Foods
- Fatty Fish (Salmon, Mackerel, Sardines)
Rich in omega-3 fatty acids, fatty fish helps lower blood pressure and reduces triglycerides. Aim to have these in your diet at least twice a week. - Leafy Greens (Spinach, Kale, Swiss Chard)
Packed with vitamins, minerals, and antioxidants, leafy greens help lower blood pressure and reduce inflammation. They also provide fiber, which helps reduce cholesterol levels. - Berries (Blueberries, Strawberries, Raspberries)
Berries are full of antioxidants like anthocyanins, which can help reduce oxidative stress and inflammation. Studies show they can lower cholesterol and blood pressure levels. - Nuts (Almonds, Walnuts, Pistachios)
Nuts are high in healthy fats, fiber, and plant-based protein. Walnuts, in particular, are rich in omega-3s and have been shown to improve cholesterol levels and overall heart health. - Avocados
Avocados are loaded with heart-healthy monounsaturated fats and fiber, which can help reduce bad cholesterol (LDL) levels while increasing good cholesterol (HDL). - Olive Oil
Extra virgin olive oil is a key component of the Mediterranean diet and is rich in monounsaturated fats and antioxidants, both of which contribute to improved heart health. - Whole Grains (Oats, Brown Rice, Quinoa)
Whole grains are rich in fiber, which can help lower cholesterol levels and maintain healthy blood sugar levels. They also contain antioxidants that reduce inflammation. - Beans and Legumes (Lentils, Chickpeas, Black Beans)
High in fiber and protein, beans and legumes help lower cholesterol and maintain steady blood sugar levels. They’re also a great plant-based source of nutrients for overall health. - Dark Chocolate (70% or higher)
Dark chocolate is rich in flavonoids, which have been shown to lower blood pressure, improve blood flow, and reduce the risk of heart disease. Just be sure to enjoy in moderation. - Tomatoes
Full of lycopene, an antioxidant, tomatoes can help lower cholesterol levels and reduce inflammation in the body. Cooking tomatoes may enhance their lycopene content, so try adding them to your diet in various forms.
Including these heart-healthy foods into your daily diet, along with a balanced lifestyle of regular physical activity and stress management, can significantly improve heart health and reduce the risk of cardiovascular diseases. Interested in incorporating hearth healthy recipes into your meal plan? Try these delicioushttps: recipes from the American Heart Association.