There are many different types of heart disease, and each one requires different types of treatment. But there are some commonalities when it comes to diet and heart disease.
A heart-healthy diet is low in saturated and trans fats, cholesterol, sodium, and sugar. It’s also high in fiber, antioxidants, and omega-3 fatty acids. All of these nutrients support heart health in different ways.
Saturated and trans fats can clog your arteries, which can lead to heart disease. Cholesterol is a type of fat that can also clog your arteries. Sodium can raise your blood pressure, which puts extra strain on your heart. And sugar can lead to obesity, which is a risk factor for heart disease.
Fiber can help reduce cholesterol and keep your arteries clear. Antioxidants can help reduce inflammation, which is linked to heart disease. Omega-3 fatty acids can help reduce triglycerides, which are a type of fat that can clog your arteries.
There are many different heart-healthy foods you can eat to get these nutrients. Here are some of the best:
Oats:
Oats are a great source of fiber. They’re also low in saturated fat and cholesterol.
Fish:
Fish is a good source of omega-3 fatty acids. Salmon, tuna, and mackerel are especially high in these healthy fats.
Nuts and seeds:
Nuts and seeds are a good source of fiber, antioxidants, and omega-3 fatty acids. Almonds, walnuts, flaxseeds, and chia seeds are some of the best options.
Vegetables and fruits:
Vegetables and fruits are low in saturated fat and sodium. They’re also good sources of fiber, antioxidants, and vitamins.
Whole grains:
Whole grains are a good source of fiber and antioxidants. Choose options like whole wheat bread, brown rice, and quinoa.
Beans and legumes:
Beans and legumes are low in saturated fat and cholesterol. They’re also good sources of fiber, protein, and antioxidants.
Heart-healthy oils:
Heart-healthy oils are low in saturated fat and high in omega-3 fatty acids. Good options include olive oil, canola oil, and avocado oil.
These are just a few of the many heart-healthy foods you can eat. By filling your diet with these foods, you’ll be on your way to a healthy heart.
