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The best way to establish itself for longevity is to create a healthy lifestyle. Being active, nourishing your mental health and growing strong social life, this is important if you want to fill your plaque with the best heart health, especially if you are concerned about heart disease.
Given that heart disease is the main cause of death in the US, under the Centers of Disease Control and Prevention (CDC), cushioning filled with heart healthy food is not only a good idea-it can help you enjoy longer, healthier and more vital life.
Meet the experts: Padma Shenoy, MD, cardiologist with manhattan cardiology; Kathleen Garcia-Benson, Rdn, CSSD, LdIs it a registered dietitian with the highest nutritional coaching specialized in women’s health; Diane Han, MPH, RDN, LD, registered nutritionist, founder of San Francisco and Woking Balance Wellness.
While foods that help lower cholesterol are definitely part of this list, there are more aspects to increase your certificate alone. Before that, experts share nutrients that need to be achieved to increase heart health, as well as delicious foods they recommend to include in your plate and to avoid.
The best food for heart health
There are some nutrients for a healthy heart that you should set priorities, namely a food rich in fiber and healthy fats. “Increased dietary fiber can maintain heart health to lower LDL (bad) cholesterol and stabilize blood sugar. Diet mono- and polyunsaturated fatty acids reduce LTL cholesterol and may also have anti-inflammatory effects on blood vessels,” explains Padma shenoy, MD, MD, MD, Cardiologist. Cardiology.
She adds that while you can get them from supplements, it is best to seek all the nutrients you need to get from all the food sources. “Nutrition sources offer excellent absorption and additional health benefits that may not be provided to isolated supplements,” says Dr. Shenoy. Here is the best food you can add to your plate if you are trying to improve your heart health.
Oats
“Oats are high in soluble fiber, which lower LDL (” bad “) cholesterol and maintain stable blood sugar,” says Kathleen Garcia-Benson, RDN, CSSD, LD, LD LD.Is it A registered nutritionist with the highest nutrition coaching specialization in women’s health. Overview European Nutrition Journal He noted that oats improve various risk markers of cardiovascular disease, as well as lower total cholesterol, LDL cholesterol and blood pressure.
Brown rice
“Undelivished grains such as brown rice help lower LDL cholesterol, reduce inflammation and improve blood pressure,” says Dr. Shenoy. Research published BMC medicine found that higher consumption of healthy grains was significantly related to a lower risk of coronary heart disease.
Avocados (and avocado oil)
“Foods rich in healthy fats such as avocados are higher in the ratio of unsaturated and saturated fat,” explains Diane Han, MPH, RDN, LD, a dietitian dietitian, founder of San Francisco and Woking Balance Walfall Wellness. “Hello fat not only helps you keep you more fuller, but they are also rich in antioxidants that support the anti -inflammatory environment,” which is most important to keep your cardiovascular system smooth.
If you are looking for a healthy heart baking oil, both Han and Garcia-Benson recommend avocado oil. It is rich in good fat and has a higher smoke point than in most plant cooking oil, making it perfect for roasting.
Almonds
“Almonds are high in fiber, unsaturated fatty acids and antioxidants. If used in moderation, they are associated with reduced risk of coronary heart disease and sudden heart death,” says Dr. Shenoy. In fact, almonds (and other trees, such as walnuts) are both nutrients and calorie densities, so see just ΒΌ cup per day.
Peanuts
As with almonds, peanuts contain fiber and healthy fats that can reduce the risk of heart disease based on a review Nutrition progress; The same goes for peanut butter (and other nut butter), which Hano is said to have a great alternative to hearty cream cheese and butter.
Salmon
Great selection of protein for heart health, dr. Shenoy says salmon is “a lot of omega-3 fatty acids with anti-inflammatory effect, reduces the risk of arrhythmia and lower triglycerides.”
Berries
Raspberries, bruises, strawberries and blackberries are “packed with antioxidants that reduce inflammation and maintain blood vessels,” says Garcia-Benson. Based on research in research, they also contain extremely low sugar, which is a good thing because increased blood sugar is a risk factor for heart disease Cells;
Sweet potatoes
“Sweet potato potassium is high, which maintains healthy blood pressure,” says Garcia-Benson. Indeed, research in the magazine Hypertension It confirms that sufficient potassium is required to prevent high blood pressure.
Apples
Like sweet potatoes, apples provide blood pressure lowering potassium-pelvis fiber and antioxidants to reduce oxidative stress-procese associated with heart disease development, adds dr. Shenoy.
Flax seeds
Flax seed fiber and omega-3 help lower cholesterol, says Garcia-Benson. Han recommends the spraying of the Earth’s lines on your oatmeal for a healthy heart breakfast.
Lenses
According to 2024. The study published American clinical nutrition magazineMost Americans eat plant proteins to 1: 3. But the closer this ratio reaches 1: 1, the lower the risk of cardiovascular disease and coronary heart disease. Lenses are a great source of plant protein that can help adjust your relationship.
Oranges
Together with apples and berries, oranges are a great choice of fruit for heart health, says Dr. Shenoy. Don’t hesitate to sip and orange juice – explore Critical Food Science and Nutrition Reviews found that this could help improve several risk factors for heart disease.
Barley
“All grains are rich in fiber, antioxidants and essential vitamins and minerals that support heart health,” says Han. “I often suggest changing things if certain carbohydrate foods start to feel boring. There are a lot of healthy grain that can keep your taste buds happy and curious.” Nutty, Chewy barley is one of these choices.
Beans
Like lentils, beans are a great source of plant protein, as well as a fiber that supports cholesterol and blood sugar, says Garcia-Benson. Brazilian studies have also found that eating beans is associated with a reduction in cardiovascular risk factors.
Food to avoid heart health
In addition to enjoying the meals above, our experts offer the following foods that can prevent heart health:
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Sugar sweet drinks
Dr Shenoy explains that these foods contain saturated fat, sodium and added sugar, which can increase inflammation, promote LDL cholesterol accumulation and increase blood pressure.
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