Heart-Healthy Foods to Add to Your Diet Today

I recently had my labs checked by my primary care provider, and felt very overwhelmed by the results (and I’m a supposed expert). I couldn’t think of where I went wrong. I exercise 6-7 times per week, stay active, and thought that I chose healthy foods. But on reflection, it’s clear that during this past year with our move and life transition, I have resorted to many comfort foods and snacks. Foods that are highly processed and have too much sodium. So here’s a note to myself, and hopefully some knowledge for you!

1. Embrace the Power of Omega-3s

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can help reduce triglycerides and inflammation. Not a fish fan? Flaxseeds and walnuts are excellent plant-based alternatives.
Quick Tip: Aim for at least two servings of fish per week or sprinkle ground flaxseed over your morning oatmeal.

Omega-3 Fatty Acids: Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential fats that play a pivotal role in heart health. They help lower triglyceride levels, reduce inflammation, and may decrease the risk of arrhythmias. The American Heart Association recommends consuming at least two servings of fatty fish per week to obtain adequate omega-3s.

2. Fill Your Plate with Fiber

Whole grains, beans, fruits, and vegetables are packed with soluble fiber, which can lower LDL cholesterol levels. Oats, in particular, are a breakfast powerhouse for heart health.
Quick Tip: Swap white rice for quinoa or brown rice and add lentils to soups or salads for an extra fiber boost.

Dietary Fiber: A high-fiber diet is associated with a reduced risk of heart disease. Fiber helps lower cholesterol levels, maintain healthy blood pressure, and improve blood vessel function. Incorporating fiber-rich foods like whole grains, fruits, vegetables, nuts, and seeds can be beneficial. The Mayo Clinic notes that a higher intake of dietary fiber is linked with a lower risk of dying from heart disease.

3. Choose Healthy Fats

Not all fats are created equal! Olive oil and avocado are excellent sources of monounsaturated fats that can improve heart health.
Quick Tip: Use olive oil as a salad dressing base or drizzle it over roasted vegetables.

4. Reduce Sodium and Processed Foods

Cut back on salty snacks, canned soups, and processed meats, which can increase blood pressure. Instead, season your meals with herbs and spices for flavor without the sodium.
Quick Tip: Experiment with spices like turmeric or paprika to elevate your meals.

5. Enjoy Dark Chocolate (in Moderation)

Good news: Dark chocolate with at least 70% cocoa contains flavonoids that may help reduce heart disease risk.
Quick Tip: Treat yourself to a small square of dark chocolate as a satisfying dessert.

By adding these heart-healthy foods to your diet, you can take simple but impactful steps toward better cardiovascular health. And remember, small changes over time lead to lasting results.