Heart disease is the leading cause of death worldwide. Heart disease can come in many forms, some of which are congenital — meaning that you’re born with them. But many forms of heart disease are preventable with healthy lifestyle choices like not smoking, exercising regularly, and eating a healthy diet.
One such component of a healthy diet is salmon. Salmon is famously rich in omega-3 fatty acids, which may lower your blood pressure and reduce your risk for heart rhythm disorders. It also reduces inflammation in the body and lowers your blood triglycerides. The American Heart Association recommends eating two servings of salmon or other oily fish per week — tuna is another great source.
Not a fan of fish? Walnuts are another great source of omega-3s and have many of the same benefits, like lowering cholesterol and reducing inflammation. They’re a great way to satisfy a craving for a fatty food, but be careful — a handful has nearly 300 calories.
Sweet potatoes are an all-around heart healthy food and a great substitute for regular potatoes if you are watching your blood sugar. They’re full of fiber, vitamin A and lycopene — all good news for your heart. If you’re planning on eating sweet potatoes over the holidays, try cinnamon or lime juice rather than covering them with sugary toppings.
Another great heart-healthy option is oranges. These fruits are in season and are great for managing cholesterol and contain potassium, which helps to manage blood pressure. A recent study has also suggested that an antioxidant in oranges may help to further lower blood pressure and improve blood vessel function. Full of fiber and with only around 60 calories, oranges are a fantastic heart healthy snack.
+ A Heart Care Package makes a great gift for yourself or a loved one!
+Take our free, five-minute heart health screening to learn if you may be at risk for heart disease.