Eating a healthy, balanced diet is essential for supporting heart health and reducing the risk of heart-related conditions such as heart disease, heart attack, and stroke. While there is no one-size-fits-all approach to eating for heart health, certain foods may offer particular benefits.*
Fruits and vegetables
One group of foods that are particularly good for the heart are fruits and vegetables. These foods are rich in fiber, potassium, and antioxidants, which can help lower blood pressure, reduce cholesterol levels, and improve heart function. In particular, berries, apples, and leafy greens such as spinach and kale are high in heart-healthy nutrients.
Whole grains are another important component of a heart-healthy diet. They are rich in fiber, which can help to lower cholesterol levels and reduce the risk of heart disease. Choose whole grains such as oats, quinoa, and brown rice over refined grains, which have had much of the fiber removed during processing.
Lean proteins and omega-3 fatty acids
Lean proteins, such as chicken, turkey, fish, and tofu, are also important for heart health. These types of protein are lower in unhealthy saturated and trans fats, which can contribute to high cholesterol levels. Fish, in particular, is a great source of heart-healthy omega-3 fatty acids, which have been shown to lower the risk of heart disease.
Nuts and seeds are other excellent choices for heart health. They are high in heart-healthy unsaturated fats, fiber, and plant-based protein and have been shown to lower cholesterol levels and reduce the risk of heart disease.
In addition to including these heart-healthy foods in your diet, it is important to limit or avoid foods high in unhealthy fats, added sugars, and sodium, as these can contribute to high blood pressure, high cholesterol, and other risk factors for heart disease. You can also talk with your doctor about taking CoQ10 supplements or liquid CoQ10 as well as read about CoQ10 and its role for athletes.
In conclusion, a diet rich in fruits, vegetables, whole grains, lean proteins, nuts, and seeds can help to support heart health and reduce the risk of heart-related conditions. It is also important to limit or avoid foods high in unhealthy fats, added sugars, and sodium. By following these guidelines, you can make positive changes to your diet and support a healthy heart.