Four Fabulous Foods for Better Heart Health

Heart disease is the most common killer of both men and women in this country. It might surprise you to learn that heart disease contributes to four out of every ten deaths in the United States. Although genetics play a role in whether a not a person gets heart disease, lifestyle factors are also of critical importance. One of the best ways to reduce your risk of heart disease is to eat a heart healthy diet. Making your diet heart healthy doesn’t always require a major overhaul. Making subtle changes and substitutions to your regular diet can sometimes be enough to reduce your odds of developing heart disease. Here are four healthy foods for the heart you can easily add to your diet to reap the benefits of a healthier ticker.

Good foods for the heart: Fish

Most Americans don’t get enough fish in their diets. The best types of fish for reducing the risk of heart disease are ones high in omega-3 fatty acids, including fatty fish such as mackerel, salmon, and sardines. It’s generally recommended that Americans eat two servings of fatty fish each week to get the recommended amount of omega-3’s. Omega-3’s not only reduce inflammation in the body that can increase the risk of heart disease, but also have a beneficial effect on blood lipid levels including LDL and triglycerides. Although fish can be expensive, a cheap alternative is to buy packages of sardines in the canned goods section of your local grocery store and enjoy them as a snack twice a week. Sardines are low in mercury and other potential toxins which makes them one of the safest fish to eat. However you choose to do it, make sure you’re getting your two servings a week.  

Good foods for the heart: Nuts

Although they’re calorie dense, nuts are a good source of monounsaturated fats which help to lower LDL, the bad cholesterol, and, possibly, raise HDL, the good cholesterol. Several studies have correlated nuts with a lower risk of developing heart disease. What are the best choices? Walnuts are high in omega-3 fatty acids as well as monounsaturated fats. Almonds and macadamia nuts have also been shown to be heart healthy.

Good foods for the heart: Green tea

The flavanoids present in green tea appear to have a positive effect on heart health. In addition, components in green tea appear to dilate the coronary vessels slightly making it easier for blood and oxygen to flow through them. One Japanese study showed that drinking five glasses of green tea a day reduced the risk of heart disease by 31% in women and 22% in men. An easy way to add more green tea to your diet?  Make it your drink of choice at every meal instead of high calorie soft drinks and sodas.

Good foods for the heart: Dark chocolate

This is an easy one for most people to add to their diet. Eating a square or two of dark chocolate each day improves the flow of blood through the arteries and helps to inhibit