1. Whole Grain Bread
White grain bread can take a serious toll on your health, thwarting your weight loss goals. Luckily, whole grain bread is a different story; Burgess says making this swap is one simple way to improve your heart health.
She offers advice for ensuring the bread you buy is whole grain: "Simply turn over to the ingredient label and ensure the first ingredient listed contains the word 'whole,'" she instructs. "You can also look for the 100% whole grain stamp from the Whole Grain Council."
Burgess tells us that one study in Plant Foods for Human Nutrition found that people who ate whole grain bread rather than refined white bread saw a reduction in their abdominal fat. "This may be due to the fact that whole grains contain more fiber than refined grains," she says.
In general, research shows that increasing fiber intake may be one good way to decrease fat around your midsection. "Overall, increasing whole grains and fiber may help decrease abdominal fat which goes hand-in-hand with reducing risk of cardiovascular disease," Burgess concludes.
2. Blueberries
When it comes to the healthiest snacks out there, it doesn't get much better than some tasty, high-fiber blueberries. These are great for your heart, your waistline, and your tastebuds.
"A one-cup serving of blueberries provides just 80 calories alongside 4 grams of satiating fiber to help you feel fuller longer," Burgess tells us, noting that these berries are also packed with essential nutrients like vitamin C, vitamin K, manganese, and a phytonutrient called anthocyanins, all of which can keep your heart healthy and ais weight loss.
She also points out that a new research study found that post-menopausal women aged 45-65 who ate a cup of fresh blueberries each day showed improvements in endothelial function, which "helps keep our blood vessels running smoothly and therefore is important for overall heart health." Incredible!
She recommends pairing blueberries with a handful of nuts as a snack, or even mixing them into a pancake bake for a heart-healthy, weight loss-friendly breakfast.
Read more about the incredible health benefits of berries here.
3. Chickpeas
Another nutrient-rich superfood that can help keep your heart as healthy as possible is the delicious, satiating chickpea. These legumes are loaded with protein, fiber, and folate—plus, they're low-sodium, which Burgess points out is great for your heart and for weight management.
"Eating legumes four times or more per week has been associated with a 22% lower risk of developing coronary heart disease compared to eating them less than once a week," she tells us. She also cites one study that found a diet high in legumes may lower cholesterol levels.
There are so many ways to enjoy chickpeas; Burgess recommends air frying them for a crunchy snack or even whipping up some homemade hummus. Yum!
This article shares more of the benefits of chickpeas and hummus for weight loss.
4. Leafy greens
Although health experts may sound like a broken record when they preach about the power of leafy greens, there's really no denying that these are some of the healthiest foods you can add to your plate on a regular basis. They're packed with health benefits, including the fact that they can do wonders for your heart, help reduce your risk of disease, and promote weight loss.
Nanavati suggests eating spinach, kale, collard greens, and Swiss chard for a healthier, stronger heart. "These nutritional champions are loaded with dietary nitrates, which convert to nitric oxide, a potent vasodilator that improves blood flow and reduces blood pressure," she says. "They're also rich in fiber, potassium, magnesium, and vitamins C and K1, all contributing to cardiovascular health." Incredible!
You should try to fit at least one serving of leafy greens into your diet each day. Luckily, they're incredibly versatile and can be worked into a number of recipes, including protein bowls, salads, and just about anything you can think of.
5. Nuts and seeds
Why not eat some nuts and seeds with your berries? Like fatty fish, this fantastic, filling snack is loaded with healthy fats.
"Nuts and seeds are also high in omega-3 fatty acids, which can decrease the level of bad cholesterol or LDL," Mustabašić says. "They are also rich in fiber, protein, vitamins, and minerals. Almonds, walnuts, macadamia nuts, chia seeds, hemp seeds, and flaxseeds are all great choices." Yum! Chia seeds, in particular, are also great for weight loss, which you can read more about here.
Not only do these nuts and seeds work well as a snack, but they also make a great topping for a range of meals, like oatmeal, yogurt, and smoothie bowls.
6. Fatty fish
When it comes to heart-healthy protein, Mustabašić reminds us that it doesn't get much better than fatty fish like salmon, sardines, tuna, herring, mackerel, and anchovies, which she cites as "excellent sources of omega-3 fatty acids."
"It is recommended to consume fatty fish twice a week, as they can lower inflammation and triglycerides, and reduce the risks of arrhythmias, and atherosclerosis," she tells us. Arrhythmias is irregular heartbeat, and atherosclerosis is an artery disease caused by a buildup of plaque.