As we kick off American Heart Month, cardiologists and nutrition experts are urging Americans to pay closer attention to the foods they're putting on their plates. The right choices can make a significant difference in reducing the risk of heart disease, the leading cause of death in the United States.
What this really means is that small diet swaps - like trading processed snacks for nutrient-dense whole foods - can have a big impact on your cardiovascular health over time. To help get you started, we've rounded up five of the top heart-healthy foods you should be eating during American Heart Month and beyond.
1. Fatty Fish
Fatty fish like salmon, mackerel, and tuna are widely recognized as superfoods for the heart. They're rich in omega-3 fatty acids, which have been shown to lower triglycerides, reduce inflammation, and prevent the buildup of arterial plaque.
2. Berries
Antioxidant-packed berries like blueberries, raspberries, and strawberries are a fantastic choice for heart health. According to the American Heart Association, the flavonoids in berries may help improve blood pressure and cholesterol levels.
3. Nuts and Seeds
Nuts and seeds like walnuts, almonds, and chia seeds are packed with healthy fats, fiber, and plant-based protein. The Mayo Clinic notes that these nutrient-dense snacks can help lower LDL (bad) cholesterol and reduce the risk of heart disease.
4. Beans and Lentils
Beans, lentils, and other legumes are true superstars when it comes to heart health. They're high in soluble fiber, which helps lower LDL cholesterol and may reduce the risk of heart disease by up to 11%.
5. Leafy Greens
Spinach, kale, and other leafy greens are packed with potassium, which helps lower blood pressure. They're also rich in vitamins, minerals, and antioxidants that support overall cardiovascular health.
The bigger picture here is that a diet focused on these heart-healthy whole foods can have a profound impact on reducing your risk of heart disease. So as you kick off American Heart Month, make it a priority to fill your plate with more of these nutritional powerhouses.