Your heart is one of the most vital organs in your body. It works tirelessly to pump nutrient- and oxygen-rich blood throughout your body to sustain life. That's why it's so important to keep your heart healthy and strong. And one of the best ways to support your heart is through your diet.
Choosing heart-healthy foods like fruits, vegetables and beans can help manage cholesterol levels and blood pressure while providing nutrients that benefit your overall cardiovascular system. Here are 10 heart-healthy foods to consider adding to your diet:
- Salmon: This fish is rich in omega-3 fatty acids that help reduce inflammation and lower triglycerides. Salmon is also a great source of protein without much saturated fat.
- Oatmeal: Starting your day with a bowl of oatmeal is an easy way to get soluble fiber, which can help lower LDL "bad" cholesterol levels. Top your oats with fresh fruit for extra nutrients.
- Walnuts: Just a handful of walnuts provide plant-based omega-3s along with protein and fiber. Walnuts have also been shown to improve artery function.
- Beans: Beans are packed with soluble fiber to help lower cholesterol. They also contain protein, folate, magnesium and potassium, which are beneficial to your heart.
- Blueberries: The anthocyanins that give blueberries their color are powerful antioxidants that may help reduce blood pressure and artery stiffness.
- Broccoli: In addition to vitamin C and fiber, broccoli contains a compound called sulforaphane that has been found to have heart protective effects.
- Dark chocolate: Look for chocolate with at least 70% cocoa for flavonoid antioxidants that help lower blood pressure and increase HDL "good" cholesterol.
- Tomatoes: Tomatoes contain lycopene, an antioxidant that may help reduce LDL cholesterol levels and blood pressure.
- Almonds: Rich in heart-healthy monounsaturated fats, protein, fiber and nutrients like magnesium, almonds can help lower LDL cholesterol and reduce arterial inflammation.
- Green tea: Enjoy a cup of brewed green tea for plant compounds called catechins that may improve cholesterol levels and lower risk for heart disease and stroke.
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How testing can help you make heart health a priority
In addition to diet and other healthy habits, testing can be a crucial part of maintaining your heart health, even if you don’t have a family history of heart problems. Without testing, risk factors like high cholesterol and high blood pressure can go unnoticed.
Fortunately, you have the power to be proactive about your heart health. Tests like Labcorp OnDemand’s Heart Health Test and Labcorp OnDemand Comprehensive Health Test can help evaluate your risk for heart disease. Simply purchase a test online, give a sample and have your results delivered to your Labcorp Patient™ account.
An improved diet, exercise, testing and a close partnership with your healthcare provider can help you make your health a priority.
