5 Foods to Boost Heart Health this February
February is American Heart Month, a reminder to pay attention to our hearts. Heart disease remains the leading cause of death in the U.S., so it’s worth shining a spotlight on again this year. The good news is that even small changes to your diet can make a meaningful difference, whether or not you have a personal or family history of heart disease. In today’s post, I'm sharing five easy-to-add foods that can help support your cardiovascular health.
Berries
Berries, such as strawberries, raspberries, blueberries, and blackberries, are high in antioxidants and fiber. They support blood vessel function and reduce oxidative stress. Though fresh are often not in-season, frozen berries are just as nutritious and easy to keep on-hand.
Serving ideas:
Fatty fish
Fatty fish, such as salmon, sardines, and mackerel are rich in omega-3 fatty acids, which can lower triglycerides, reduce inflammation, and improve cholesterol levels. Studies show that eating two servings of fatty fish per week can significantly reduce the risk of developing heart disease.
Serving ideas:
Bake salmon with lemon juice, herbs, and garlic
Serve sardines on whole grain toast with avocado
Add smoked salmon or mackerel to salad
Nuts
Nuts, like walnuts, pistachios, and almonds contain healthy fats, fiber, and protein. Eating nuts can improve cholesterol levels and reduce inflammation. Be sure to keep portion sizes small, however, as nuts are quite calorie-dense. A serving of nuts is 1/4 cup, while a serving of nut butter is 2 tablespoons.
Serving ideas:
Pair nuts with dried or fresh fruit
Chop nuts and add to salads
Spread nut butter on whole grain toast
Leafy greens
Spinach, kale, and Swiss chard, to name a few, are packed with vitamins, minerals, and nitrates that can help lower blood pressure and improve blood vessel function. Dark leafy greens are also high in fiber, which supports healthy cholesterol levels.
Serving ideas:
Sauté spinach with garlic and olive oil
Add chopped kale to soups or stews
Add spinach to egg muffins or smoothies
Oats
Oats are a great source of soluble fiber, or beta-glucan, which can help lower LDL cholesterol (the less healthy kind of cholesterol).
Serving ideas:
Make overnight oats with chia seeds
Use oats in baked goods like muffins or granola
Meal prep by making baked oatmeal for the week
Making small, heart-conscious changes to your diet can add up over time. By incorporating these five foods into your meals, you’re giving your heart some extra love this February, and all year long.
