Prioritizing heart health is a crucial part of living a long, healthy life. There are several things you can do to keep your heart in great shape and reduce your risk of heart disease, but one of the most important facts is your diet. While it’s important to cut out options like artery-clogging foods, the good news is that there are also plenty of tasty, heart-healthy options to add to your plate.
To shed some light on a few of the best choices that can help prevent heart disease, we spoke to nutritionist Krutika Nanavati. According to her, nutrient-rich foods like fatty fish, nuts, berries, and leafy greens are some of the best options for keeping your heart in top shape. Learn more about the benefits of each below.
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1. Fatty Fish
Fat may have a bad reputation, but healthy fats can do wonders for your heart health. Nanavati recommends fatty fish like salmon, mackerel, and sardine, noting that these options "Contain omega-3 fatty acids that can tone down inflammation and shrink triglycerides, which in turn is good for the heart." She recommends including these fatty fish in your diet at least twice a week. A simple option is grilling salmon with lemon and herbs, or adding canned sardines to salads for a quick and nutritious meal. Yum!
2. Nuts
When it comes to healthy snacks, it doesn't get much better than nuts—especially if you're prioritizing your heart health. "Nuts are one of my favorite heart-healthy snacks," Nanavati says. "They’re rich in healthy fats, fiber, and magnesium, which help reduce bad cholesterol and boost good cholesterol. Walnuts are a standout because they also have omega-3s." Sign us up! She advises eating a handful of nuts as a snack or sprinkling chopped almonds or pistachios over meals like oatmeal, yogurt, or roasted vegetables. Sounds delicious.
3. Berries
There's a lot to love about tasty berries. These small but mighty fruits are loaded with benefits for your whole body—including your heart. This is thanks to the fact that they're an excellent source of antioxidants, which play a key role in protecting blood vessels and lowering blood pressure—both important factors in heart disease prevention. "Berries are incredible for heart health, and I love recommending them because they’re so easy to incorporate into meals," Nanavati raves. She suggests adding berries to healthy smoothies, sprinkling them on cereal or yogurt, or simply eating them as a snack.
4. Leafy Greens
Don't forget to eat your greens! "Leafy greens like spinach and kale are heart-health superstars," Nanavati explains. "They’re loaded with potassium, which helps manage blood pressure, and nitrates, which improve circulation." These nutrients are essential for a healthy heart and disease prevention. Nanavati recommends blending spinach into smoothies, adding kale to soups, or sautéing Swiss chard with garlic and olive oil. "It’s a simple way to get a big boost of nutrients." Perfect!
