Heart disease is now the leading cause of death for both men and women in the United States! The good news? It is also one of the most preventable. Making heart-healthy food and fitness choices as well as knowing your family health history and the risk factors for heart disease helps save lives from this often silent killer.
Along with Valentine’s Day, February marks American Heart Month, a great time to commit to a healthy lifestyle and make small changes that can lead to a lifetime of heart health.
At Eat Cleaner we’re committed to leading heart-healthy lives and we hope you’ll join us on this mission too!
Here are 15 heart healthy superfoods to get you started:
- Eat fish high in omega-3’s, such as salmon, tuna, mackerel, herring and trout.
- Enjoy a handful of healthy nuts such as almonds or walnuts which not only satisfy hunger but help your heart.
- Berries are chock full of heart-healthy phytonutrients and soluble fiber. Try blueberries, strawberries, cranberries of raspberries on top of yogurt. These are nature’s candy 🙂
- Flaxseeds contain omega-3 fatty acids, fiber and phytoestrogens to boost heart health. Enjoy them ground or milled to reap the greatest benefit.
- Oatmeal is not only a wonderful comfort food but a nutrient powerhouse.
- Kidney or black beans are high in fiber, B-vitamins, minerals and lots of other good stuff!
- A tofu stir-fry with fresh veggies is a fabulous heart-healthy lunch or dinner.
- Eat the rainbow! Red, yellow and orange veggies such as carrots, sweet potatoes, red peppers and acorn squash are packed with carotenoids, fiber and vitamins to help keep your heart healthy.
- Popeye was right – spinach packs an almighty punch! Use it in sandwiches and salads or even enjoy in a smoothie.
- Fruits such as oranges, cantaloupes and papaya are rich in betacarotene, potassium, magnesium and fiber.
- Tender, sweet asparagus is filled with mighty nutrients such as folate, beta-carotene and fiber!
- Tomatoes – even sundried varieties in winter months – provide a great source of lycopene, Vitamin C and alpha and beta-carotene.
- Dark chocolate is good for your heart health, just be sure that it’s at least 70 percent cocoa!
- And I left the best till last – Red Wine! Yes, you heart that right, 4 oz. of red wine a day can help improve HDL-Cholesterol Levels and keep your heart healthy with resveratrol.
If you’re looking for recipe suggestions using these healthy foods, be sure to access our clean eating recipe library HERE.
Now let’s talk fitness….You don’t need to be a hardcore athlete to boost your heart health. Moderate exercise can significantly reduce your risk of heart disease and other chronic illnesses as well as improve your endurance, strength and flexibility.
Any amount of physical activity is good for your heart, and if you’re smiling and having fun while doing it – even better! Our motto is to get up, out and moving daily.
Here’s a few fun workout sessions I did recently with Jason Rosell from Caliente Fitness! Enjoy and warning it’s hot 🙂