10 foods to
love your heart

The connection between nutrition and heart health is profound and undeniable – what we eat has a direct impact. It is therefore important to care for your heart by making informed dietary choices and prioritizing whole foods that can improve cardiovascular health and overall well-being. Here are 10 ingredients I love and why they can help keep your heart in tip-top shape:   

1- Fatty fish:

Fish such as anchovies, herring, mackerel, black cod, salmon, sardines, are a good source of omega-3 fatty acids, which have been associated with reductions in heart disease and stroke. Aim to include 2 x 3-ounce servings (or ¾ cup) per week.

2- Berries:

Berries are low in calories yet packed with vitamins C and K as well as dietary fiber. Berries such as blueberries, blackberries, and raspberries are rich in a certain type of antioxidants, anthocyanins, associated with reduced risk of cardiovascular disease and improved weight maintenance and neuroprotection. Include as snacks or as a topping to overnight oats.

3- Cruciferous vegetables:

Such as broccoli, cauliflower, and Brussels sprouts are great sources of fiber and vitamins that support heart health. They also contain compounds like sulforaphane that help reduce the risk of heart disease by lowering cholesterol levels. Cruciferous vegetables are rich in nutrients, including several carotenoids (beta-carotene, lutein, zeaxanthin); vitamins C, E, and K; folate; and minerals. They also are a good fiber source. 

4- Chocolate:

Chocolate contains flavonoids, a type of antioxidant derived from cocoa. This compound has been associated, in the scientific literature, with modest effects on arterial pressure as-well-as having positive effects on the brain and the cognitive memory. For more on this, read my full article on chocolate here.

5- Brazil nuts:

A wonderful source of Selenium which is associated with the production of one antioxidant Superoxide dismutase (SOD). Some studies suggest that selenium is beneficial in decreasing the risks of certain cancers, cardiovascular disease, and thyroid disease. Brazil nuts are packed with 68-91 µg of selenium per nut: that is over 125% per nut! It is important to consume less than 400µg of selenium per day to avoid selenium overdose. You should therefore limit your daily dose to 2-3 nuts daily to benefit from selenium content while not over intaking on selenium intake. 

6- Chia seeds:

Chia seeds are packed with heart-healthy omega-3 fatty acids, fiber, and antioxidants. These nutrients contribute to reducing inflammation and improving overall cardiovascular health. Consuming chia seeds regularly has been linked to lower blood pressure levels and improved cholesterol profile. Additionally, these tiny seeds can help stabilize blood sugar levels due to their high content of soluble fiber. 

7- Sweet potatoes:

Sweet potatoes are a nutritious root vegetable that are an excellent source of fiber, potassium, and vitamins A and C. Additionally, sweet potatoes contain antioxidants like beta-carotene, which have been linked to a reduced risk of chronic diseases such as heart disease and certain types of cancer. These antioxidants also help support a strong immune system. Sweet potato skins have also been associated with improved glycemic control for living with diabetes.

8- Leafy green vegetables:

Leafy greens such as spinach, kale, and Swiss chard are packed with nutrients and provide an array of health benefits. They are low in calories but high in vitamins A, C, K, and folate. These greens also contain antioxidants that can help protect against certain diseases like heart disease and age-related macular degeneration. 

9- Lentils:

Lentils are a great source of plant-based protein, making them an excellent choice for vegetarians and vegans. Lentils are rich in fiber, protein, and several important minerals such as iron and folate. The high fiber content in lentils helps to promote the health of the digestive tract and can aid in weight management by keeping you feeling fuller for longer. 

10- Greek yogurt:

Greek yogurt is not only a tasty snack but also a great addition to a healthy diet due to its high protein content compared to regular yogurt varieties. It supplies essential nutrients like calcium for strong bones and probiotics that promote gut health. Calcium has been widely recognized for its role in maintaining bone health; however, studies indicate that it also plays a crucial role in regulating blood pressure levels. Also, potassium and magnesium found in dairy products have also been linked to positively affect blood pressure regulation and therefore aid cardiovascular health. 

Conclusion: 

In conclusion, incorporating heart-healthy foods into your diet can have a significant impact on your cardiovascular health. From leafy greens and berries to fatty fish and nuts, the variety of foods that can benefit your heart is diverse and delicious. By making small but meaningful changes to our eating habits, we can reduce the risk of heart disease and promote overall wellness. So, let us embrace these 10 foods and make them a regular part of our meals to show love for our hearts every day. Remember, a healthy heart starts with what we choose to put on our plates!