Paired with the recommended 2 and a half hours of moderate to intensive aerobic activity a week, our healthy foods for a healthy heart list is a great way to kick start a healthier lifestyle.
Omega-3 Fatty Acids
Along with exercising and reducing your intake of saturated fats, eating a diet rich with monounsaturated and polyunsaturated fats (such as omega-3 fatty acids) will help improve your heart health.
What Can Omega-3 Fatty Acids Be Found In?
- Salmon
- Chia seeds
- Caviar
- Oily fish (such as mackerel)
- Oysters
- Spinach
- Flaxseed
- Walnuts
Why Are Omega-3 Fatty Acids Good For Your Heart?
Omega-3 fatty acids are praised for their anti-inflammatory and anti-blood clotting properties. This is important in helping reduce your chances of heart disease and strokes.
As our bodies don’t create omega-3 fatty acids for themselves, it’s important to eat at least 2–3 serves of fish, or foods with high amounts of omega-3 fatty acids per week.
However, consuming too much of these good fats can be bad! So a balanced diet full of healthy foods is important.
Soluble Fibre
Including soluble fibre-rich foods in your diet is not only great for your heart, but will help you stave off hunger for longer and assist with your digestive health too!
What Can Soluble Fibre Be Found In?
- Oats
- Lentils
- Oranges
- Blueberries
- Strawberries
- Celery
- Carrots
Why Is Soluble Fibre Good For Your Heart?
It’s common knowledge that high cholesterol is not good for your heart.
Eating a soluble fibre-rich diet can to help keep cholesterol levels healthy. Soluble fibre laden foods do this by attaching to cholesterol particles and help remove them from your body.
Dig into a bowl of steel cut oats with blueberries for a tasty breakfast treat that is also doing your heart a favour!
Polyphenols
Put simply, many of the antioxidants needed for a healthy body are found in the polyphenols group. The good thing is, polyphenols are abundant in a wide range of foods and are easily added to your everyday diet.
What Can Polyphenols Be Found In?
- Ginger
- Green tea
- Red wine
- Dark berries (plums, cherries, blackcurrants etc)
- Extra-virgin olive oil
- Apples
- Cocoa (dark chocolate)
Why Are Polyphenols Good For Your Heart?
These great antioxidants assist your body by eliminating free radicals (unstable molecules), which have been linked to heart disease and strokes.
While we aren’t saying a whole bottle of red wine is the way to go, moderate amounts of these foods paired with a healthy diet and exercise will help you keep your heart healthy.
Looking for more information on healthy foods for your heart?
The Heart Foundation is a great source of information regarding healthy eating, active living and heart health. Check out their website to find out more information.
