Heart disease is the leading cause of death for men and women in the United States, according to the FDA. While things like genetics and pre-existing conditions can put you at higher risk, the best way to take care of your heart is to be proactive—eating well, getting regular exercise, and prioritizing stress management are all key components to a heart healthy lifestyle. Knowing what foods you should be adding to your diet is just as important as knowing what you should avoid, so we asked Samantha McKinney, a registered dietitian at Life Time, what foods you should be eating everyday to keep your heart strong and healthy in the long term.
Leafy Greens
“Leafy green vegetables like spinach and kale are well known for their wealth of vitamins, minerals, and antioxidants. In particular, they’re a great source of Vitamin K, which helps protect your arteries and promote proper blood clotting. When paired with a healthy fat (like olive oil), you can enhance how much Vitamin K you absorb from these veggies,” McKinney says, “They’re also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness, and improve the function of cells lining the blood vessels.”
Avocados
“Avocados are high in fiber, monounsaturated fats, magnesium and potassium,” McKinney explains, “They can help lower your cholesterol, blood pressure, and risk of metabolic syndrome.”
Walnuts
“Studies suggest that walnuts can help reduce cholesterol and blood pressure and may be associated with a lower risk of heart disease.” You can either enjoy walnuts as a snack or throw them on top of a salad for extra crunch.
Besides adding these foods into your everyday diet, what are some other things that can boost your heart health? One tip McKinney shared was finding balance between cardio and strength training in your workouts. “Cardio exercise has the best reputation when it comes to heart health, but it’s not enough by itself,” she says, “Strength training is key to building muscle and by optimizing your muscle mass, you can increase longevity, fight illness, and prevent injuries — all of which are equally important for total body health and heart health.”
Finding balance in your life is key to succeeding in all of this. Eating a nutrient dense diet and getting enough exercise, coupled with finding time to unwind and doing things you enjoy, is crucial for feeling your best and keeping your heart strong.
