Keep Your Heart Happy and Healthy With These Food Choices!

Your heart is one of the most vital organs in your body. It's important to make smart decisions that can help you protect it and keep it as healthy as possible! Foods rich in omega-3 fatty acids, potassium, healthy-fats and other antioxidants are great for your heart. They can help to significantly bring down your cholesterol levels and lower your risk of heart attack, stroke, and disease. Making little changes in your diet can make a big difference and help make sure you stay alive and healthy in the long run.

This is is a list of some of the top foods for your heart compiled with information from "10 Best Foods for Your Heart" from the Health magazine website and "Top Foods for Healthy Heart" from the website for the Academy of Dietetics and Nutrition.

1. Oatmeal

• This was number 1 on both lists. It is full of potassium, omega-3 fatty acids and folate. It also contains a certain type of soluble fiber, beta glucan, that can assist lowering in your blood sugar and help keep it at a normal and regular level. It can also bring down cholesterol levels and clear your arteries. 
• According to the article from the Health magazine website, you should aim for about 3 grams of soluble fiber a day, which adds up to about 1 1/2 cups of oatmeal. 
• As I mentioned in a previous post about the importance of breakfast, every morning I start off my day with a bowl of oatmeal! After doing this research, it's great to know I am doing something positive for my health and my heart.

2. Salmon

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• Salmon is rich in healthy omega-3 fatty acids. According to registered dietitian at the Academy of Nutrition and Dietetics, Marisa Moore, omega-3's can "lower triglyceride levels, reduce the risk of blood clots, reduce the overall risks for heart attacks, and lower blood pressure levels."
• Salmon also contains a powerful antioxidant, carotenoid astaxanthin. 
• If you're not a fan of salmon, other fish such as tuna, mackerel  and herring can also provide these beneficial omega-3's.

3. Avocados

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• Avocados can help you get many healthy fats into your system and also lower bad (LDL) cholesterol levels. For information on the good and bad types of cholesterol, read this article.
• They also provide you with beta-carotene, a great source of Vitamin A. 
• I love avocados. Try adding some to your next spinach salad or turkey sandwich!

4. Spinach

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• Spinach helps to lower LDL cholesterol levels and is also rich in potassium, which can bring down blood pressure levels. 
• Spinach is a low calorie food packed with fiber, which can make you feel full faster. According to the article from the Academy of Dietetics and Nutrition, "This makes it an important ally in the war against excess weight that ups your chances of heart disease."
• I love spinach salads, and try to eat one everyday. If you aren't a fan of salad, try adding some spinach to a sandwich instead of using regular lettuce.

5. Nuts

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• Walnuts are full of omega-3 fatty acids. If you don't eat fish, this can be a great source for you!
• They contain healthy monounsaturated and polyunsaturated fats. Macadamia nuts and almonds are also a great source of these heart healthy fats that can help bring down LDL cholesterol levels in your body.
• Try eating nuts for a light afternoon snack or adding walnuts to a bowl of oatmeal in the morning. Just watch how much you eat! Nuts are a high-calorie food and it can be easy to consume too much if you're not careful.

6. Berries

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• Almost any kind of berry is rich in antioxidants that act as anti-inflammatories that reduce your risk of heart disease. 
• According to online article from Health magazine, blueberries and blackberries are the best choices, but all berries can help keep your heart healthy.
• If you start out your day with a bowl of oatmeal, you can add a few blueberries and walnuts on top and knock out three of these heart healthy foods in one meal! I think berries also make a great afternoon snack.

These are some of the top foods out of the many that can help keep your heart healthy. For a more complete list, read the articles linked above. In addition, "25 Heart Healthy Foods" from Web MD provides a larger list with short explanations for each food! Check it out if you're interested! :)