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When it comes to protecting your heart, you know that switching to a healthier lifestyle is a must. Eating healthy, exercising regularly and avoiding smoking are just some of the ways to safeguard your cardiovascular health. But did you know that certain foods can also help improve your heart health? To shed more light on this, experts reveal the top 12 foods that you should consume regularly to protect your heart.
Heart Protection: 12 Foods Recommended by Experts
Experts agree that eating fresh and unprocessed foods is the best way to improve your heart health. Adding more colorful plant-based foods to your diet is one of the tips that experts recommend. Fruits, vegetables, and legumes are not only rich in minerals and vitamins but also provide essential nutrients that help protect your heart and regulate cholesterol levels.
Nuts, seeds, and fish are also some of the top 12 foods recommended by experts. These foods are rich in omega-3 fatty acids which are known to reduce the risk of coronary artery disease and stroke. Eating these foods regularly can also help reduce high levels of LDL (bad) cholesterol and increase levels of HDL (good) cholesterol.
Nutrition Tips to Nourish Your Heart Health
Eating a balanced diet is the key to a healthy heart. Make sure to include foods from all the food groups and ensure that you are getting enough protein, fiber, and other vitamins and minerals. Adding more whole grains and cereals is also a great way to help protect your heart. They are rich in fiber and help lower the risk of heart disease.
In addition to this, experts recommend reducing the consumption of saturated and trans fats as well as processed and sugary foods. These foods contain unhealthy fats which can increase your risk of heart disease. Eating lean proteins such as lean meat, skinless poultry and fatty fish is a great option to get the necessary protein without consuming unhealthy fats.
Power Foods to Lower Risk of Heart Disease
Certain foods have been found to have powerful ingredients that help protect your heart. Consuming foods that are rich in antioxidants like apples, grapes, and berries can help reduce the risk of oxidative damage to your cells and reduce inflammation. In addition, foods like garlic, omega-3 fatty acids, and whole grains have also been found to reduce the risk of heart disease.
Discover the Foods that Support Cardiovascular Health
Eating foods that are rich in calcium, magnesium and potassium can also help protect your heart. Dairy products such as yogurt and cheese are good sources of these minerals, as are leafy greens, whole grains, nuts and seeds. Eating foods that are rich in vitamin B6 and vitamin B12 can also help reduce the risk of heart disease. Some of these foods include oily fish, poultry, eggs and dairy products.
Boost Heart Health with These Expert-Approved Foods
Including these heart-healthy foods in your diet is not only beneficial for your cardiovascular health but can also help you maintain a healthy weight. Eating a balanced diet and avoiding unhealthy foods can help you protect your heart and reduce the risk of heart disease. If you want to find out more about how to improve your heart health, make sure to speak to your doctor or a qualified nutritionist.
To sum up, when it comes to protecting your heart, a healthy lifestyle is essential. Eating fresh and unprocessed foods that are rich in vitamins, minerals, and antioxidants can help reduce the risk of heart disease. Nuts, fish, and whole grains are some of the top 12 foods recommended by experts. Eating a balanced diet and avoiding unhealthy fats is also important for your heart health. When in doubt, consult with your doctor or a nutritionist to find out more.
Sources
- Harvard Health Publishing. [Heart-Healthy Diet: 8 Steps to Prevent Heart Disease](https://www.health.harvard.edu/heart-health/heart-healthy-diet-eight-steps-to-prevent-heart-disease).
- The American Heart Association. [Foods that Unclog Arteries](https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/foods-that-unclog-arteries).
- The Mayo Clinic. [Heart-healthy diet: 8 steps to prevent heart disease](https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702).
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