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You are what you eat. Rather, your heart works as well as you eat. If you eat poorly, your heart health will suffer. If you eat well, your heart will be able to work to its full potential! One of the best ways to keep your heart healthy is to eat foods that prevent heart disease. Here are a few different foods that are great against preventing metabolic disorders.

Foods that Prevent Heart Disease

Fruits and Vegetables

It’s no secret that fruits and vegetables are healthy for you. They should make up the majority of your diet. This is because they’re full of vitamins and minerals and are low in calories. Fruits and vegetables have a high water content, which makes them very filling but very low in calories.

Whole Grains

Whole grains are essential to a heart healthy diet. Grains have a bad reputation, but they shouldn’t. Whole grains like whole wheat flour, quinoa, oats, and brown rice are incredibly nutritious.  You can still eat pasta and bread! Just be sure to use whole wheat pasta and whole wheat bread!

Nuts

Nuts are full of healthy fats. They contain omega-3s which are proven to improve cardiovascular health, mood, and even brain function. Just be mindful, as nuts are very high in calories. Take a small bowl of nuts instead of eating straight out of the bag so that you don’t accidentally overeat.

Fish

Fatty fish like salmon, mackerel, and trout are very beneficial to your heart health. Try to eat more fish instead of red meat. Try out a salmon burger instead of your usual beef patty. It’s so yummy!

Olive Oil

Olive oil is a great way to add healthy fat to your meals. It makes your food taste delicious and provides essential unsaturated fat to your diet. Use olive oil instead of butter and margarine in your cooking!

The Mediterranean Diet

An article from Harvard School of Public Health reports, “A randomized controlled trial found that a Mediterranean diet supplemented with extra-virgin olive oil or nuts, both rich sources of unsaturated fat, reduced the incidence of major cardiovascular events amongst patients with cardiovascular disease over a 4.8-year follow-up period.

This study highlighted that low-fat diets are not beneficial to heart health, and that incorporating healthy fats – such as those included in the Mediterranean diet –  can improve heart health and weight loss.”

Characteristics of Mediterranean Diet

The Mediterranean Diet isn’t a hard and fast rule about what you can and can’t eat, rather, it’s an eating style inspired by the cuisines and eating habits of the countries that border the Mediterranean Sea.

Some characteristics of the Mediterranean Diet include:

  • High intake of olive oil
  • Nuts
  • Vegetables
  • Fruits
  • Cereals
  • Moderate intake of fish and poultry
  • Low intake of dairy products, red meat, processed meats, and sweets

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