Heart Healthy Foods You Should Be Eating

We love when foods are healthy for our bodies and taste great, too! Since February is American Heart Month we want to give you a list of heart healthy foods to incorporate into your diet year-round.

One of the best ways to take care of your body, including your heart, is to eat a well-balanced diet. Consuming lots of fruits, vegetables, and whole grains is key for heart health. Try to eat these foods as close to their natural form as possible, which allows your body absorb nutrients without too much added fat or salt.

Check out our list below to find out why these foods are so heart healthy!

Vegetables and fruits: Okay, so this is a bit broad, but veggies and fruits are typically high in fiber, vitamins, and nutrients, while being naturally low in fat, making them insanely good for your heart! Eating a high fiber, low fat diet is known to lower your risk of heart disease. Plus, vegetables and fruits are high in phytonutrients, which repair damaged cells. This is an essential function to prevent heart disease, according to WebMD. You can find phytonutrients in most foods we consider to be healthy — vegetables, fruits, legumes, and grains. So eat up!

Soy: Some experts have suggested that a diet high in phytoestrogens (present in soy) explain the low incidence of estrogen-related cancers and heart disease in Asian women, who typically consume a diet high in soy. Eating soy protein in place of meat is a heart-healthy choice since soy contains less saturated fat than red meat. Whenever possible buy certified organic and non-GMO soy products.

Seafood: Most seafood is a great replacement for red meat since it’s high in protein and low in unhealthy fats. It is also a good source of omega-3 fatty acids, which research shows to decrease the risk of abnormal heartbeats, decrease triglyceride levels, and slow growth rate of atherosclerotic plaque. But when buying seafood, avoid fish known to be high in mercury and PCBs, which are linked to memory problems in children, thyroid problems, and possibly cancer. You can do this by buying wild caught fish, and more importantly research which fish are safest to eat where you live.

Nuts: Walnuts, flaxseeds, chia seeds, and pumpkin seeds contain healthy amounts of omega-3 fatty acids, which can help lower the risk of heart disease and other heart issues.

Red wine: Red wine can be heart-healthy if consumed in moderation because of it contains flavonoids — a powerful antioxidant believed by scientists to reduce coronary heart disease. If you have a cocktail a couple times a week, think about switching to red wine. We recommend you buy organic red wine because it’s healthier (fewer pesticides) and more eco-friendly. And dryer red wines are your best bet for a healthy dose of antioxidants. But watch your portions: a 4-ounce glass is all you need to reap the benefits.

Tea: Many teas also contain flavonoids called flavanols. Green tea contains the most flavonoids — you may have heard of this particular one, it’s called ECGC and is more powerful than vitamin C. The flavonoids in green tea have been shown to lower bad cholesterol and when consumed daily can reduce the risk of heart disease.

Dark Chocolate: The darker the chocolate, the more flavonoids it contains. Eating dark chocolate can lower blood pressure and increase blood flow to the heart. However, keep in mind you’ll also be eating some sugars and fats, so you might need to cut out something that day to balance your calorie intake.

Take heart in knowing these foods (and drinks!) are key for a healthy life!

How often do you think about heart health? What do you eat, or do, to keep your heart healthy? Tell us in the comments.