Heart Healthy Foods

Heart Healthy Foods

Nutrients for a healthy cardiovascular system.

Omega-3

Omega fatty acids help to fight inflammation and oxidation and are a great contribution to a heart-healthy diet. Studies have shown that this nutrient may help reduce LDL (bad cholesterol), lower blood pressure, and reduce irregular heartbeats, contributing to reduction the risk of heart disease and stroke.
Since our bodies can’t produce Omega-3s, we have to include them in out diets. Some great sources include:

  • Cold-water fish like salmon
  • Chia, flax and hemp seeds
  • High-quality Omega-3 supplements

Healthy Fats

The healthy fats available in nuts and seeds help manage inflammation and maintain cell structure. Nuts and seeds also contain protein, fiber, and plant stanols (which may help lower cholesterol), as well as antioxidants, contributing to good overall health.
A study published by the British Medical Journal in 1998 found that individuals who consumed nuts five times a week had a 35% reduction in heart disease risk. Heart-healthy nuts include:

  • Almonds
  • Walnuts
  • Pistachios
  • Pumpkin seeds
  • Sunflower seeds
  • Peanuts
  • Pecans

Phytonutrients

Whole fruits and vegetables contain phytonutrients that help reduce inflammation, blood pressure and cholesterol. A diet high in plant-based nutrients and low in saturated and trans-fat helps keep your heart—and the rest of your body—working in top-notch condition.
Remember to eat the rainbow! A variety of fruits and veggies, in a variety of colours will ensure you’re getting all the heart-healthy vitamins, minerals, antioxidants, anti-inflammatories, fiber and protein your body needs.

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