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Three Things to Eat for Better Heart Health

Three Things to Eat for Better Heart Health

Heart disease has a huge impact on Americans. Nearly half of us are at risk for heart disease, and one in every four deaths is caused by it—making heart disease the leading cause of death in the United States.

The good news: what we eat can help decrease our risk for heart disease or help us manage an existing condition. These three simple guidelines can help you protect your heart:

1. Eat Plenty of Fiber

Fiber acts like a sponge in your intestines, absorbing cholesterol from your diet so it won’t be recirculated in your bloodstream. Whole grains, beans, and fruits and vegetables with the skin on are good sources of fiber, including:

  • Brown rice
  • Quinoa
  • Barley
  • Oatmeal
  • Whole grain pasta
  • Whole wheat bread
  • Berries
  • Sweet potatoes
  • Bell peppers
  • Beans and legumes
  • Tomatoes
  • Apples
  • Carrots

2. Eat Heart-Healthy Fats

Unsaturated fats and Omega 3s can decrease inflammation and cholesterol. They’re found in:

  • Olive oil
  • Avocado
  • Nuts & natural nut butters
  • Fatty fish like salmon and sardines
  • Flaxseeds

3. Eat Less Salt

Eating too much salt can increase blood pressure, which puts unnecessary stress on our hearts.

Nearly 75 percent of the sodium found in a typical American diet comes from processed foods, so the easiest way to reduce the amount of salt you consume is by eliminating processed and pre-packaged food. When you do buy processed food, look for low sodium or salt-free versions.

And when you cook at home? A good pinch of salt is certainly okay every now and then, but take advantage of other ways to create flavor, too. You’ll use less salt when you cook with:

  • Fresh and dried herbs
  • Vinegar
  • Mustard
  • Lemon/lime juice
  • Salt-free seasoning blends

Story Credit: https://www.projectangelheart.org/three-things-to-eat-for-better-heart-health/

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