Who said a heart-healthy diet has to be short on flavor? Incorporate these tasty foods into your meals
Although the term 'heart-healthy' might bring to mind images of bland, tasteless foods, the truth is far from that. In fact, some of the tastiest types of ingredients and snacks contain the most good-for-you nutrients and minerals.
In general, you should try to incorporate plenty of vegetables, fruits, healthy fats, and whole grains into your diet if you're looking to boost your heart health. Eat at least five servings of fruits and vegetables every day. Mix up the colors for a variety of nutrients—like potassium, which helps keep blood pressure steady. Sweet potatoes, tomatoes, dark greens, and beans are good sources of potassium. Add the following foods to your menu to make it even better for your heart.
1. Heart-Booster #1: Guacamole
Avocados contain healthy fats. Researchers found that people who ate a daily diet that included avocados for five weeks saw improvement in their LDL (or "bad") cholesterol levels.
2. Heart-Booster #2: Tuna
Fish is high in protein and is a source of essential vitamin D. The American Heart Association recommends two servings a week. Albacore tuna contains omega-3 fatty acids, which are good for a steady heartbeat and reduced triglycerides. Make a tuna sandwich on whole-wheat bread, and add a slice of cheese for calcium.
3. Heart-Booster #3: Nuts
According to a Harvard University study, eating a handful of nuts twice a week can help prevent cardiovascular problems. A handful of walnuts are a good source of heart-healthy omega-3s.
4. Heart-Booster #4: Dark Chocolate
If you're going to have an occasional treat, one containing compounds that help lower blood pressure is hard to top. A 2017 study found that dark chocolate may also lower the risks of atrial fibrillation (an irregular heart rate). Choose chocolate with 70 percent or more cacao, and keep the serving to a 1-inch square.
A Good Plan: The Mediterranean Diet
It turns out that the traditional diet of people who live in the Mediterranean region can be very good for the heart. Studies show that eating like people do in Italy and Greece improves cholesterol and reduces the risk of heart disease. They eat plenty of vegetables and fruits (seven to 10 servings a day), whole-grain bread instead of white bread, and olive oil instead of butter. Red meat is eaten only a few times a month, but fish is eaten at least once a week. Variety is important. Eat foods like:
- Vegetables and fruits
- Whole grains
- Lean protein, like fish and chicken
- Olive and canola oils
- Herbs and spices instead of salt
- Nuts
