5 Superfoods to Fight Heart Disease

5 Superfoods to Fight Heart Disease

There are mounds of research showing that a diet rich in fruits, vegetables, fish and other superfoods will significantly reduce your risk of heart disease. Yet, heart disease continues to top the list as the #1 killer of both men and women in the United States.

Living in a fast food dependent culture, it’s easy to get sidetracked from one of the simplest ways to fight heart disease – how you eat. It’s the super power we were all born with.

By incorporating the following superfoods into your regular, well-balanced diet, you’re helping your heart and keeping your whole body healthy.

 

Salmon

Rich in omega-3 fatty acids and protein, salmon is a beneficial, heart-healthy fat that is proven to help reduce cholesterol and blood pressure, as well as the risk of heart disease and stroke. In addition, it helps reduce the risk of developing blood clots and illnesses linked to inflammation, such as lupus and arthritis.

Oatmeal

According to the American Heart Association, soluble fiber has been associated with increased diet quality and decreased risk of cardiovascular disease by reducing the absorption of cholesterol in the bloodstream. Oats have the highest proportion of soluble fiber of any grain. Starting your day with a serving of cooked oatmeal topped with some fruit is not only good for your heart, but will keep you full until lunch time.

Berries

A recent study conducted by the Harvard School of Public Health found that eating three servings of berries a week can reduce the risk of a heart attack in women by 32 percent. However, study authors say this is good news for everyone, not just women. In addition to being an excellent source of vitamin C and fiber, the anthocyanins, which give fruit its color, are proven to reduce blood pressure and arterial inflammation, as well as help protect arterial walls from developing plaque.

Leafy greens

Your mom was on to something when she told you to eat your greens. Broccoli, spinach, Brussels sprouts and kale pack a powerful punch to your heart health. These leafy greens are full of vitamins (including vitamin K, so if you’re taking warfarin, talk to your doctor) and rich in fiber, which lowers cholesterol and reduces your risk of heart disease. They also reduce inflammation in your body. If you aren’t a fan of leafy greens, try adding a couple handfuls of spinach into your fruit smoothies. It changes the color, but not the taste.

Almonds

Almonds are the perfect portable snack, salad topper and are proven to lower total cholesterol and increase good cholesterol. In addition, they are packed with antioxidants and nutrients, such as fiber, riboflavin, magnesium, iron and calcium. When eating almonds, be sure to watch your serving size because the fat and calories can add up fast.