Leafy greens: Like kale, spinach, collard greens all contain vitamin K, which helps protect your arteries, they are also high in nitrates, which has been shown to decrease blood pressure and improve arterial function.
Take in a supplement form as a powder or pill. Incorporate more greens in a smoothie or juice. Simply add dark greens in your meal choices daily.
Berries: Strawberries, blueberries, raspberries, and blackberries are all rich in antioxidants which protect the heart against oxidative stress and inflammation that contribute to heart disease.
Grab as a healthy snack, add to smoothies or fresh juices.
Avocados: They are rich in potassium, a critical nutrient for heart health. One avocado supplies nearly 30% of your daily potassium requirements. Avocados also are an excellent source of monounsaturated fats. Monounsaturated fats have been shown to reduce risk factors for heart disease, lowering LDL, reducing inflammation, increasing HDL, and aiding in weight loss.
Add avocados in smoothies, on salads, or simply eat as a snack.
Fatty Fish and Fish OIL: Fatty fish like salmon, mackerel, cod, sardines and tuna are loaded with omega 3 fatty acids. Omega 3s play a critical role in heart disease prevention by lowering triglycerides, lowering cholesterol, lowering blood pressure and improving arterial function.
Increase weekly consumption or add in supplemental form.
Walnuts: They are an excellent source of fiber and critical heart nutrients like magnesium. Walnuts have been linked to lowering blood pressure, lowering LDL, decreasing oxidative stress and also inflammation.
Add to daily food choices by adding to salads, incorporating into meals or grab as a favorite snack.
Green Tea: It is able to reduce cell damage by oxidative stress, reduces inflammation and protects the heart. Green tea reduces both systolic and diastolic blood pressure, lowers LDL, cholesterol and triglycerides.
*My desk always keeps my favorite Premier Research Green Tea to splash into my water bottle.
Garlic: It has been studied for centuries as a natural remedy in a vast amount of ailments. In recent scientific research garlic has shown incredible heart healthy improvements, mostly due to the compound allicin. Allicin has been shown to reduce the risk of blood clots and stroke, as well as reducing cholesterol and blood pressure.
Add to dressings, sauces or roast as a spread.
Chocolate: Chocolates are rich in antioxidants, which have a significant role in lowering the risk of heart disease. A recent, large study showed that those who ate dark chocolate at least five times per week had a 57% lower risk of coronary heart disease than non chocolate eaters!
*No suggestions needed here!
Seeds: Flaxseeds, chia seeds and hemp seeds are all great sources of heart healthy nutrients, including fiber and omega 3 fatty acids. Seeds have been linked to improving heart risk factors like lowering blood pressure, lowering inflammation, lowering cholesterol, lowering triglycerides and LDL.
Add to smoothies, meals and salads.
Almonds: They are densely packed in nutrients, vitamins and minerals that help in the prevention of heart disease. Almonds have been shown to lower cholesterol, lower triglycerides, and also lower LDL and increasing heart healthy HDL.
Add to smoothies, to salads, or take on the road for healthy snack options.
Take in a supplement form as a powder or pill. Incorporate more greens in a smoothie or juice. Simply add dark greens in your meal choices daily.
Berries: Strawberries, blueberries, raspberries, and blackberries are all rich in antioxidants which protect the heart against oxidative stress and inflammation that contribute to heart disease.
Grab as a healthy snack, add to smoothies or fresh juices.
Avocados: They are rich in potassium, a critical nutrient for heart health. One avocado supplies nearly 30% of your daily potassium requirements. Avocados also are an excellent source of monounsaturated fats. Monounsaturated fats have been shown to reduce risk factors for heart disease, lowering LDL, reducing inflammation, increasing HDL, and aiding in weight loss.
Add avocados in smoothies, on salads, or simply eat as a snack.
Fatty Fish and Fish OIL: Fatty fish like salmon, mackerel, cod, sardines and tuna are loaded with omega 3 fatty acids. Omega 3s play a critical role in heart disease prevention by lowering triglycerides, lowering cholesterol, lowering blood pressure and improving arterial function.
Increase weekly consumption or add in supplemental form.
Walnuts: They are an excellent source of fiber and critical heart nutrients like magnesium. Walnuts have been linked to lowering blood pressure, lowering LDL, decreasing oxidative stress and also inflammation.
Add to daily food choices by adding to salads, incorporating into meals or grab as a favorite snack.
Green Tea: It is able to reduce cell damage by oxidative stress, reduces inflammation and protects the heart. Green tea reduces both systolic and diastolic blood pressure, lowers LDL, cholesterol and triglycerides.
*My desk always keeps my favorite Premier Research Green Tea to splash into my water bottle.
Garlic: It has been studied for centuries as a natural remedy in a vast amount of ailments. In recent scientific research garlic has shown incredible heart healthy improvements, mostly due to the compound allicin. Allicin has been shown to reduce the risk of blood clots and stroke, as well as reducing cholesterol and blood pressure.
Add to dressings, sauces or roast as a spread.
Chocolate: Chocolates are rich in antioxidants, which have a significant role in lowering the risk of heart disease. A recent, large study showed that those who ate dark chocolate at least five times per week had a 57% lower risk of coronary heart disease than non chocolate eaters!
*No suggestions needed here!
Seeds: Flaxseeds, chia seeds and hemp seeds are all great sources of heart healthy nutrients, including fiber and omega 3 fatty acids. Seeds have been linked to improving heart risk factors like lowering blood pressure, lowering inflammation, lowering cholesterol, lowering triglycerides and LDL.
Add to smoothies, meals and salads.
Almonds: They are densely packed in nutrients, vitamins and minerals that help in the prevention of heart disease. Almonds have been shown to lower cholesterol, lower triglycerides, and also lower LDL and increasing heart healthy HDL.
Add to smoothies, to salads, or take on the road for healthy snack options.
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