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Caring for Your Heart with Food

By Sara Butler

You have a very powerful tool at your fingertips in the fight against heart disease: food. When it comes to keeping the ticker in good shape, maintaining a healthy weight and eating right just can’t be beaten. According to the American Heart Association, heart disease is the number one killer of Americans today, so do your heart a favor and keep it healthy by adding these foods to your diet.

Fish

Fish high in omega-3 fatty acids, such as tuna, salmon, and rainbow trout are exceedingly good for your heart. Omega-3 fatty acids help to fight chronic inflammation and lower triglyceride levels in your blood. You should shoot to have two servings of fish per week for your heart health.

Nuts

Nuts are full of heart-healthy fats, fiber, protein, and vitamins and minerals. They can help to lower levels of cholesterol in your blood and give your good cholesterol a boost. They also happen to be delicious and filling! You can add them to your morning oatmeal or top some yogurt with them. They’re versatile and easy to keep on hand for a quick snack.

Leafy Greens

Dark leafy greens such as spinach, kale, and chard are high in folate, Vitamin A, Vitamin C, Vitamin K, and fiber. They help to support a healthy cardiovascular system and are easy to incorporate into your day. Add a handful of fresh leafy greens to your morning smoothie or throw them in with some eggs or casseroles. They have a subtle flavor that makes them easy to use in a variety of ways.

Berries

Berries are full of antioxidants, vitamins, minerals, and fiber. They can help to lower bad cholesterol, reduce inflammation, and even help to reduce the amount of plaque buildup on blood vessel walls. Plus, they taste really good, so it’s not a burden to add berries to your day!

Winter Squash

Winter squash such as acorn, butternut, or spaghetti squash is incredibly good for your heart, plus they’re low in calories so they’re good for your waistline, too! They’re rich in carotenoids and Vitamin A, both of which have been found to benefit heart health. Make a soup, a casserole, muffins, or chili with these squash or create a sweet treat with roasted squash and cinnamon!

As you can see, eating heart-healthy doesn't have to be a bad thing! Add some of these delicious foods to your diet to take care of your heart and your taste buds!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Cypress, Tex.

 

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