Our hearts, are the root of age-old metaphors and the image of love. But more importantly, our hearts are the main organ of our bodies, without a heart, we simply wouldn’t be. Yet so many of us overlook our heart’s health. This is simply silly as one of the things that we need to do to have a healthy heart is to eat! Who doesn’t like eating? Okay, okay… Before we get too excited and rush out to get a pizza, foods for our heart health are a little bit different but equally tasty!
Here are Food Lover’s Market’s top 8 heart-healthy foods. Try them out. You and your heart won’t be disappointed.
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Leafy Green Vegetables
The first green and leafy veg that we all think about is spinach, but this isn’t the only option. Up your intake of cabbage, microgreens, Romaine lettuce or bok choy. Not only are these options great in salads and stir-fries, but they aid in reducing your blood pressure and improving arterial function.
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Healthy Oils
Examples of healthy oils are avocado pear and extra virgin olive oil. These oils are said to lower our cholesterol. Extra virgin olive oil can be used instead of the traditional sunflower oil. Avos are not only good for our hearts, they also assist with immune support. Read more about Avos and heart health here. One should be aware of the smoke point of oils when cooking with oils, as burning the oil can destroy the nutrients that you’re after. The best cooking oils are said to be Extra Virgin Olive Oil, Avocado Oil, Safflower Oil, Grapeseed oil and Sesame Oil.
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Fatty Fish
Fatty fish includes tuna, sardines, cod and salmon. These tasty morsels reduce the amount of saturated fat swimming around in our bloodstreams. Check out our recipe for Citrus-Glazed Salmon with Country Stir Fry. Salmon and cabbage? Two birds with one stone, they say.
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Berries
Berries lower our blood pressure. A few berries a day keeps heart problems away. With loads of berries to choose from be sure to get your hands on the cheapest options. Have a look at Food Lover’s Market’s “Eat Seasonally guide” to be ahead of the game. You can also buy fresh berries and freeze them, or frozen berries as they will retain their nutritional value.
Try this heart-healthy Berry & Salmon Salad recipe.
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Nuts
Pick and choose your favourite nuts from our nutbar. Studies published in the 2018 International Journal of Epidemiology show that proteins from plant sources are great for cardiovascular health and that we can reduce our risk of heart disease by 30% by consuming nuts. Yes, please!
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Beans
Beans, beans, good for the heart! The more you eat, the more… We all know the childhood rhyme and the good for the heart bit is spot on. Beans are rich in fibre and fibre lowers cholesterol and controls our blood sugar levels. Binge on beans with our Mixed Bean Salad paired with a green goddess dressing.
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Garlic
Garlic is an anti-inflammatory and is said to be great for fighting colds (and vampires). But, garlic is also known for its heart health benefits. By adding garlic to our meals, we can reduce the risk of blood clots and strokes.
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Dark Chocolate
Ah! The best for last! The polyphenols in cocoa are great for lowering blood pressure. Remember dark chocolate is key here, 70% cocoa or higher is what you are looking for. Munch away guilt-free.
Remember that you should consume in moderation, a balanced diet and a healthy exercise routine is key. Team up these 8 Heart-Healthy foods available from Food Lover’s Market with regular exercise and you are on your way to a healthy heart.
*The information is for educational purposes only and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.
References:
https://www.healthline.com/nutrition/heart-healthy-foods#TOC_TITLE_HDR_9
https://www.hy-vee.com/recipes-ideas/advice-how-tos/wellness/nutrition/foods-for-your-heart
https://health.usnews.com/health-care/patient-advice/articles/incredibly-heart-healthy-foods
https://absfoodservice.com/8-foods-to-protect-your-heart/
