If you are searching for ways to improve your heart health, look no further. Here is a list of ten heart-healthy foods that you should consider adding to your diet, if you haven't already.
1. Leafy Greens
Leafy greens are high in vitamin K which helps to protect your arteries and promote proper blood clotting. Also a good source of dietary nitrates which reduce blood pressure and improve the function of cells lining blood vessels.
2. Whole Grains
Whole Grains are high in fiber, which can help reduce LDL cholesterol and is also associated with lower blood sugar levels. Oats are a great source of soluble fiber, which help promote a healthy gut as well as increase fullness. Rolled oats are a perfect add-in to your daily smoothie.
Salmon is filled with omega-3 fatty acids which can lower blood pressure, lower triglycerides, and lower total cholesterol.
Walnuts are a good source of fiber, copper, magnesium and omega-3s. They help lower cholesterol and prevent inflammation in the arteries of the heart. They make a good add-in to SmoothieBox's Clementine Super Smoothie and a healthy snack alternative for junk food.
Although small, almonds are incredibly nutrient dense, field with vitamins, minerals, monounsaturated fats and fiber. They help reduce LDL cholesterol while simultaneously helping to improve HDL cholesterol which reduces plaque buildup in the arteries. Try adding almonds or almond butter to SmoothieBox's Green Super Smoothie.
Beans contain resistant starch- instead of being digested, it is fermented by the good bacteria in your gut. Resistant starch can decrease blood levels of both triglycerides and cholesterol.
Edamame is made from soybeans so it is high in flavonoid antioxidants that help lower cholesterol levels. It is also very high in heart healthy fiber.
8. Dark Chocolate
Dark Chocolate is high in antioxidants, in particular flavonoids which boost heart health and help lower your risk of heart disease. SmoothieBox's Cacao Super Smoothie is made with cacao and tastes like a chocolate-covered banana.
9. Olive Oil
Olive oil is filled with antioxidants and monounsaturated fatty acids that protect blood vessels and relieve inflammation in arteries.
Strawberries, blueberries, raspberries and blackberries are all filled with important antioxidants that protect against heart disease. They are especially high in anthocyanins which protect against stress and inflammation in blood vessels. They help control blood pressure and blood clotting and reduce LDL cholesterol. Strawberries and blueberries are a main ingredient in SmoothieBox's Berry Super Smoothie.
SmoothieBox smoothies can give you a head start thanks to their nutrient dense smoothie packets. Our smoothies contain leafy greens, berries, nuts and seeds which gives you an easy way to incorporate many heart healthy foods into your diet in one sitting.
Small changes in your diet can provide you with outstanding results, and in the long run your body will thank you for it.
HEY! NICE TO MEET YOU!
Audrey is a summer intern for SmoothieBox working in the marketing and social media department. She is a rising junior at Elon University with a marketing major and strong passion for health, wellness and fitness! In her free time you can find her going for a run or at the beach with friends.