Maintaining good heart health is important at all ages! After all, the heart is the center of the cardiovascular system. Nutrition plays a huge role in heart health! In honor of Valentine’s Day, here’s a list of five foods that are proven to be beneficial for maintaining heart health. 

Salmon – Known to effectively reduce blood pressure and clotting, salmon is super rich in omega-3 fatty acids. Salmon also contains the carotenoid astasxanthin, a very powerful antioxidant, protecting your cells against free radicals. Salmon and other fatty fish are full of healthy fats which benefit the heart. The American Heart Association has recommended eating fatty fish like salmon at least twice a week. When purchasing salmon, be sure to choose wild over farm-raised fish to ensure the most natural option free of pesticides and other harmful elements. 

Spinach – Did you know that The Physicians’ Health Study determined that people who ate at least two and a half servings of vegetables each day lowered their risk of heart disease substantially by about 25%? Increasing servings of any vegetables will help sustain healthy heart function. Specifically, spinach contains potassium, fiber, folate, vitamin C, and lutein, lowering blood pressure and preventing cholesterol from building in the blood vessel walls.

Avocado – Another perfect example of a healthy fat, avocado helps to maintain heart health. Full of monounsaturated fat, avocado can help lower cholesterol. They also allow for prime absorption for beta-carotene and lycopene, essential nutrients for a healthy heart. Avocado also contains high-density lipoprotein (HDL), a good type of cholesterol.

Berries – Pick a berry! Any berry! Berries are full of anti-inflammatory nutrients, reducing the risk of heart disease and cancer. Studies have shown a 32% lower risk of heart attack for those who ate more than three servings of berries a week. Researchers suspect this is due to anthocyanins, a type of antioxidant responsible for the color of the berry that has been connected to decreased blood pressure and dilated blood vessels.

Virgin Olive Oil – Studies have shown that having at least four tablespoons of olive oil a day when combined with a good diet reduces risk of heart attacks and strokes by 30%. Olive oil is full of monosaturated fats, lowering bad cholesterol and reducing your risk of developing heart disease. Be sure to buy pure forms of olive oil such as virgin or extra virgin as they contain more of the natural vitamins and minerals found in olives.

Shayna Strickland, our resident health coach, can help you develop your own nutritional plan to best suit your needs.

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