Foods That are Good for Your Heart
1. Wild Salmon
You probably already know that fish is an important part of a heart-healthy diet. Wild salmon is an especially great choice because it is packed with omega-3 fatty acids. A diet rich in omega-3s has been found to improve the metabolic markers for heart disease. As a bonus, you’ll get a good deal of selenium, which is an antioxidant that protects the health of your entire cardiovascular system.
What you might not know is that you must choose wild salmon, not farmed. Unfortunately, up to about 70% of the fish you’ll find at the grocery store is farmed, but it’s not at all equal to the wild version. Farmed fish is fed an unnatural diet full of antibiotics and food dyes to make the flesh look healthy. The salmon are also so crowded in their environment that they tend to consume each other’s waste.
2. Cauliflower
You’ve got to pack leafy greens into your daily diet, but if you aren’t a fan of the flavor, consider eating more cauliflower instead. It is quite mild in flavor yet delivers a serious punch of antioxidants and fiber.
That’s a combo you can count on to reduce inflammation, regulate digestion, and reduce cholesterol levels. Cauliflower is also highly versatile – it can be roasted, boiled and mashed, or eaten raw.
3. Liver
This may be the only red meat you’ll ever hear linked with a heart-healthy diet. Liver has a surprisingly diverse nutritional profile, containing protein (of course), vitamin C, vitamin B12, copper, iron, and zinc.
One serving of liver has about six grams of fat, but it’s the healthy kind that your heart loves. If you can stand the taste, liver is an extremely balanced source of protein.
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4. Potatoes
Some people avoid potatoes because they assume the white color makes them a refined starch, which is prone to spiking blood sugar. But that’s not the case with spuds because they are full of fiber to moderate the rate of glucose absorption.
A diet high in potatoes has been shown to reduce the risk of heart disease. Potatoes also contain a significant amount of potassium, which can lower your blood pressure. Go for purple potatoes to get the highest level of antioxidants, but don’t worry – red and white potatoes are pretty close in their antioxidant count.
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5. Apples
High cholesterol is a major risk factor for heart disease, and apples contain a ton of antioxidant polyphenols that work to keep good and bad cholesterol levels in balance. The pectin in apples actually blocks the absorption of cholesterol, while the fiber helps push it out of the body.
An apple a day really is a smart choice, as it has been shown to reduce LDL (bad) cholesterol by an astonishing 40%. Beyond their heart-friendly attributes, apples have also been shown to reduce your cancer risk, protect your lungs, and help control appetite.
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