Your everyday lifestyle habits, especially your diet, are essential to supporting your heart health.
Changing the foods you eat is one of the most effective ways to improve your heart health.
Both of these are risk factors for heart disease.
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They’re also a good source of vitamin C and other nutrients that support healthy blood vessels.
Regularly eating berries can help improve arterial function and support healthy blood pressure.
Furthermore, regular fatty fish consumption supports healthy arterial walls.
Experts recommend aiming for 812 ounces of low-mercury fish per week.
you might consider a fish oil supplement if you don’t eat fish.
Alternatively,plant-basedEPA and DHA supplements are derived from microalgae instead of fish.
Walnuts
Walnutsare rich in omega-3 fatty acids, which help reduce inflammation.
Additionally, they contain magnesium, a mineral that helps regulate blood pressure.
Beans contain potassium, which balances sodium and promotes normal blood pressure.
Their antioxidants and anti-inflammatory compounds support cardiovascular health by reducing oxidative stress and inflammation.
They also help reduce inflammation and prevent oxidative stress.
Enjoying dark chocolate occasionally can help improve endothelial function, which supports healthy blood vessels and overall heart health.
Almonds are also a good source of fiber.
They contain magnesium, a vital mineral for regulating blood pressure and preventing heart-related issues.
Finally, almonds are rich in antioxidants, like vitamin E, which protect against oxidative stress and inflammation.
Additionally, chia, flax, and hemp seeds contain antioxidants.
Garlic
Garliccontains allicin, which helps lower blood pressure and improve cardiovascular function.
Garlic is known to reduce cholesterol levels, specifically lowering LDL.
It has anti-inflammatory properties, which help reduce the risk of heart disease by preventing inflammation in blood vessels.
It contains powerful antioxidants called polyphenols, which protect against oxidative stress and inflammation.
It also supports healthy blood vessel function by improving endothelial function and reducing blood pressure.
Regular olive oil consumption is associated with a lower risk of heart attacks and strokes.
Edamame
Edamame (soybeans) are rich in protein, potassium, and fiber.
They also contain isoflavones, which reduce inflammation and improve artery elasticity, supporting healthy blood vessels.
Plus, the antioxidants in edamame protect against oxidative stress.
It has also been shown to improve blood vessel function and reduce blood pressure.
Green tea also helps lower LDL and increase HDL, promoting a healthier blood fat profile.
If you don’t consume dairy, consider drinking soy milk.
Limiting your ultra-processed food intake is an excellent approach to improving your heart health and overall well-being.
What Foods Prevent Heart Attacks?
Nutrition is a powerful tool for heart attack prevention.
Both diet patterns have been studied for their positive impacts on heart (and overall) health.
DASH Diet
TheDASH dietis a balanced eating plan designed to lower blood pressure and improve heart health.
It emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds.
The Mediterranean diet also provides a high intake of antioxidants and anti-inflammatory compounds from plant-based foods.
Summary
Optimal nutrition is an essential component of supporting your cardiovascular health.
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