February is Heart Health Month here in the United States,
and we are celebrating at Synergy by sharing our heart health knowledge with
you. We encourage you to pay special attention to your heart this month. After
all, it is a hard working muscle in your body. At times, we get caught up in
daily routines and neglect the heart’s needs. However, by making heart healthy
choices every day, you have the power to strengthen not only your heart, but
your overall wellness.
A healthy diet is crucial to maintaining a healthy heart,
but unless you know which foods to turn to, you may have a hard time getting
the most out of your diet.
Here are 10 super-foods to help protect your heart:
Salmon
This fish is a popular choice for heart health because it
contains plenty of omega-3 fatty acids that aid in the prevention of blood
clots, keep blood flowing throughout the body, and lower triglycerides that
contribute to heart disease.
According to the American Heart Association, aim for at
least two servings of oily fish a week. The serving size is approximately 3.5
ounces, or about the size of a computer mouse.
Nuts
Walnuts, almonds, cashews, and pistachios are another good
source of omega-3. Nuts are a more economical option for getting omega-3 fats,
and researchers say that snacking on about 5 ounces of nuts a week can help
protect you from heart disease.
Fat-free/Low-fat Milk
or Yogurt
Dairy products are known to be high in potassium, which
helps in lowering blood pressure. When you choose fat–free or low–fat dairy,
you get little to no saturated fat, a known factor in raising cholesterol
levels.
Raspberries
Filled with antioxidants, fiber, and Vitamin C, raspberries
and other berries are a healthy and tasty way to lower risk of heart disease
and stroke.
Chickpeas
Hail to the hummus! The chickpea is a popular and versatile
heart healthy food. These little wonders are a fantastic source of soluble
fiber – the fiber known to lower “bad” cholesterol (LDL).
Oatmeal
Oats contain fiber called beta-glucan that helps lower LDL.
Having as little as one and a half cups of oatmeal is all it takes to help
lower your LDL.
Avocados
The reason these fruits have such a creamy texture is
because of the “good” fats that are found in them. These fats help lower LDL
and have anti-inflammatory function that protects arteries.
Olive Oil
A common staple in Mediterranean diets, olive oil is said to
be a healthy alternative to butter and other oils, and limits your intake of
saturated fats, which raise your LDL and can cause fat build-up inside your
arteries.
Dark Chocolate
Yes … chocolate is on the list. Cacao, the plant that
chocolate comes from, is rich in flavanols. These help lower blood pressure,
prevent blood clots, and the antioxidants in chocolate help keep the “bad”
cholesterol from sticking to your arterial walls.
Grapes
The resveratrol found in grapes contributes to a healthy
heart because it keeps blood platelets from sticking together, reducing the
risk of blood clots and preventing damage to blood vessels in the heart.
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