Nourish & Improve Your Heart Health with these 12 Heart-Friendly Foods

Your heart works tirelessly every second of every day. Show it some love by nourishing it with foods proven to support cardiovascular health. From reducing inflammation to improving cholesterol and blood pressure, these 12 foods are a must-have in your diet.

Salmon: Packed with omega-3 fatty acids, vitamin D, selenium, and protein, salmon reduces inflammation, lowers triglycerides, and helps keep arteries clear.

Avocados: Loaded with heart-healthy monounsaturated fats, potassium, vitamin K, and vitamin E, avocados help lower blood pressure and improve cholesterol levels.

Berries: Antioxidant powerhouses like strawberries, blueberries, and raspberries protect against oxidative stress and inflammation. They’re also rich in vitamin C, fiber, and anthocyanins, which lower blood pressure and improve blood vessel function.

Garlic: Known for its active compound allicin, garlic supports heart health by reducing cholesterol and improving blood circulation. It’s also rich in manganese, vitamin B6, and selenium.

Olive Oil: A staple of the Mediterranean diet, extra virgin olive oil is rich in monounsaturated fats and polyphenols, which help reduce LDL cholesterol and inflammation.

Nuts: Almonds and walnuts are packed with healthy fats, magnesium, vitamin E, and plant sterols. Walnuts also provide omega-3s, which help regulate heart rhythm.

Leafy Greens: Spinach, kale, and arugula are loaded with nitrates, magnesium, potassium, vitamin K, and folate, which help lower blood pressure and support healthy blood flow.

Whole Grains: Whole grains like oats, quinoa, and brown rice are rich in soluble fiber, which helps reduce LDL cholesterol, stabilize blood sugar, and keep you feeling full. They also provide essential vitamins and minerals like manganese, magnesium, and phosphorus.

Dark Chocolate: With its high flavonoid content, dark chocolate (70% cocoa or higher) improves blood flow, reduces blood pressure, and supports vascular health.

Tomatoes: Loaded with lycopene, vitamin C, potassium, and folate, tomatoes lower LDL cholesterol, improve blood pressure, and protect arteries.

Legumes: Lentils, chickpeas, and beans are rich in plant-based protein, fiber, folate, magnesium, and potassium. They stabilize blood sugar, lower cholesterol, and support heart health.

Seeds: Flaxseeds, chia seeds, and pumpkin seeds are excellent sources of omega-3 fatty acids, fiber, and magnesium. They help reduce inflammation and promote healthy arterial function.

Nourishing Heart-Healthy Recipe:

Salmon & Avocado Salad

Ingredients:

• 1 fillet of wild-caught salmon

• 1 ripe avocado, sliced

• 2 cups mixed leafy greens (such as spinach, kale, or arugula)

• 1/2 cup cherry tomatoes, halved

• 1/4 cup walnuts, chopped

• 1 tablespoon olive oil

• 1 tablespoon lemon juice

• Salt and pepper to taste

Instructions:

1. Prepare the salmon: Heat a non-stick pan over medium heat and cook the salmon for about 3-4 minutes per side or until it’s cooked through and flakes easily with a fork. Season with salt and pepper to taste.

2. Assemble the salad: In a large bowl, combine the leafy greens, cherry tomatoes, and avocado.

3. Top the salad: Flake the cooked salmon into large pieces and add to the salad.

4. Add crunch: Sprinkle chopped walnuts on top for a crunchy texture.

5. Dress the salad: Drizzle with olive oil and lemon juice. Toss to combine.

6. Serve and enjoy: Serve immediately as a light, nutritious lunch or dinner!

Your heart health starts on your plate. By incorporating these 12 nutrient-rich foods into your diet, you'll take a big step toward a stronger, healthier heart.

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Hi, I’m Paula!

As a Holistic Health Specialist, my focus is on uncovering the root causes of chronic symptoms, dysfunction, and ill health. Through personalized nutrition, lifestyle, and wellness strategies, I work to restore balance and empower you to feel your best.

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