There’s no doubt that your heart effects every part of your body and the health of your other organs. The blood your heart pumps reaches and effects everything from your brain, to your gut, to your nerves, and maintaining proper heart health is the key to making sure your body is able to function as it properly should. That’s why we caught up with Brandon Caraballosa Registered Dietitian at Top Balance Nutrition to get the best foods you should be eating to give your heart health the boost it really needs.
Here Are 5 Expert-Approved Foods for a Healthy Heart
1) Fiber-loaded foods
“Fibrous foods such as fruits, vegetables, legumes and whole grains, can help reduce cholesterol,” says Caraballosa. “Always choose whole grains when eating foods like rice pasta and bread.”
2) Fat
“Fat can both negatively and positively impact your health depending on the type you consume,” Caraballosa reminds us. “The good fat, unsaturated fats, should be emphasized in our diets.” The best way to do it, Caraballosa notes, is to increase your intake of nuts and seeds, olive oil, avocado, and fish. All are loaded with healthy fats that can help to improve your ticker, and certainly change your overall health. However, not all fat is created equally. “Saturated and trans fats should be limited and avoided in our diet,” Caraballosa adds.
“They are responsible for increasing cholesterol. Saturated fats are found in full fat dairy, red processed meats, processed foods such as chips and bars, and grain based products like cookies, cakes, and pastries. Trans fats are found in products with hydrogenated oils. Most foods are acceptable in moderation, but being mindful is key in being heart healthy.”
3) Superfoods
“While superfoods are trendy, we like to focus on variety throughout the day,” he says. “However, it wouldn’t hurt to add some foods that have higher anti-inflammatory and anti-oxidant properties. Throughout the day, it would be a good idea to mix in some of the following: leafy green, beets, blueberries, walnuts, chia, flaxseeds, broccoli, oats, black berries, kale, and spinach.” Your go-to reminder? Taste the rainbow, Caraballosa says. Make sure your plate has plenty of color — no one wants that all-beige plate, least of all your heart.
4) Fish
Most of all, Caraballosa notes, you should focus on salmon and tuna, two of the most heart-friendly fish varieties you can add to your diet.
These fish, which are naturally high in omega-3 fatty acids, help to increase your good cholesterol and lower inflammation and chances for blood clotting.
5) Dark chocolate and wine
Just because you’re caring for your heart, it doesn’t mean you need to entirely ditch your favorite sweets and drinks. “For the sweet tooth and nightcap, dark chocolate and red wine are great in moderation,” Caraballosa says. Specifically, opt for one glass of red wine (that’s 5 ounces, fun fact) and one serving of dark chocolate.
Don’t forget the strength training
“Cardio is great for endurance and a heart healthy approach, but resistance training can help increase metabolism and improve functionality later on in life,” Caraballosa adds. Yes, foods can have a crucian effect on your heart, but how you treat your body, and what you do with it can change your ticker for the better.
