Let’s Change That Statistic
Foods considered friends of the heart
The foods listed should be prepared by you, so you know how much salt, sugar, and trans fats are being added (restaurants typically add lots of salt and some even add sugar to their recipes and cook in trans-fat oils which are on the list of enemies of your heart).
Omega 3 fatty acid rich fish such as salmon, trout, herring, and tuna (there are other fish that contain fewer fatty acids such as catfish, cod, pollock (you can also add fish oil supplements to your daily diet)
- Kidney beans, lentils, black-eyed peas, lima beans (not canned)
- Beets
- Cruciferous veggies like broccoli, brussels sprout, cauliflower
- Leafy greens (kale, bok choy, collard greens) these are usually the darker green color and they are usually rich in vitamin k
- Sweet potatoes/yams (rich in vitamin c and potassium and they can help counteract sodium/salt
- Olive oil, avocado oil, coconut oil (if you are cooking at higher temperatures make sure you have selected oil made for higher temperature cooking) many people take a tablespoon of olive oil a day to help with heart health
- Last but certainly not least is exercise, it is a vital part of heart health (not extreme exercise but moderate regular exercise)
Heart heath exercise does not mean going to the gym three times a week and vigorously working out for hours. Heart health is simply getting out and going for a walk. You can do one long walk several times a week or lots of short walks several times a day. It is about moving your body. It does not require high impact; it simply requires continued movement. If you have a desk job, be sure you walk around your building at least 3 to 4 times a workday.