Heart disease remains of the biggest killers of American adults every year, making it more important than ever to remain vigilant about the health of your heart. Sometimes it’s the small changes that have the biggest impact and making a few changes to the way we eat can really reduce the risk of heart attack and stroke. Here are just a few heart-healthy foods that should be a part of your daily diet.
Raisins are high in antioxidants, one of the most powerful tools we have in protecting our hearts. According to the latest research the antioxidants in raisins can actually fight off gum disease and inflammation. People who suffer from gum disease are twice as likely to have a heart attack as those who don’t making raisins a super food that can protect your gums and your heart. Other good sources of antioxidants include green tea and red wine.
The health benefits of whole grains have been well documented. Just like raisins, whole grains are a good source of antioxidants but they also contain phytoestrogens and phytosterols all of which have been shown to protect against heart disease. Whole grains are also an excellent source of fiber and recent studies have found that people with a high-fiber diet have a lower risk of heart disease.
Oily fish such as salmon and tuna contain omega-3 fatty acids which have been shown to protect against heart disease. Eating two to three servings of these fish each week can help lower triglyceride levels in the blood which reduces the risk of blood clots. Omega-3s have also been found to lower blood pressure and prevent heart arrhythmias.
Eating a serving of nuts, especially almonds, peanuts and hazelnuts, two to four times a week contributes to a lower incidence of heart disease. Nuts are a rich source of vitamins, minerals and monounsaturated fats that are all good for heart health.