Eating a healthy diet isn't just good for your waistline, it's also good for your heart. Experts say that eating certain foods, primarily healthy foods, every day can help prevent cardiovascular disease.
A healthy diet should include foods such as fish, whole grains, vegetables and fruits, and even a glass of red wine or a piece of dark chocolate. Foods from these groups can replace less healthy snacks and meals, and improve your cardiovascular health.
Here are five heart healthy foods to add to your diet today:
1. Fish
The American Heart Association suggests that you have at least two servings of fish each week. A serving size is considered 3.5 ounces.
*Salmon - Rich in omega-3 fatty acids, which have an anti-clotting effect, salmon is a top choice in this category. Omega-3 fatty acids also help lower your triglycerides, a type of fat that can lead to heart disease.
Other options to consider in this category are tuna, trout, sardines, mackerel and herring.
2. Nuts
A handful of healthy nuts can satisfy your hunger and cravings while also boosting your heart health. They are also excellent sources of protein and nutrients. Most importantly, research has shown that people who regularly eat nuts are less likely to die of a heart attack or have heart disease than those who rarely eat them.
*Walnuts - Walnuts are a great choice in this category because they have a lot of good fats (monounsaturated) that lower your bad cholesterol while raising your HDL — your good cholesterol.
3. Berries
Why berries? Because they are full of heart-healthy phytonutrients and soluble fiber. Among the benefits of phytonutrients are their antioxidant and anti-inflammatory activities. They also enhance the immune system.
*Raspberries - Raspberries are loaded with antioxidants that help combat free radicals, which impair cell function. Raspberries are also high in fiber and vitamin C, which both can lower the risk of stroke.
The long list of other heart-healthy berries includes strawberries, blueberries and blackberries.
4. Leafy Greens
Besides being full of vitamins, including A, C, and K, leafy greens are packed with fiber, which lowers cholesterol and reduces your risk of heart disease.
5. Red Wine
Red grapes, in particular, contain resveratrol, which helps boost good cholesterol as well as keeping platelets in the blood from sticking together. It's also why red wine — in moderation — is considered heart healthy.
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