Did you know that diet influences almost every aspect of heart health? Blood pressure, inflammation, cholesterol levels and triglycerides are all impacted by your daily food intake. To maintain a balanced diet and keep your heart in prime condition, include these nutritious, heart-healthy foods.
5 foods that support heart health
Nutrition Concern
Copy link
1. Walnuts
Why they’re great: Just one ounce of walnuts can go a long way when it comes to managing hunger and obtaining key healthy fats. High in magnesium and fiber, walnuts are a smart source of plant-based omega-3 fatty acids, such as alpha linolenic acid (ALA), which help your body maintain healthy cholesterol levels and decrease blood pressure.
How to use them: As a topping on fish or mixed into oatmeal, cereal, trail mix and salads.
2. Leafy greens
Why they’re great: Dark, leafy greens are rich in nutrients, minerals and vitamins, such as folate, an important B vitamin essential to preventing heart disease. Because fresh greens are versatile and easy to cook, there are countless ways to incorporate them into meals and make your diet more powerful.
How to use them: In salads, smoothies, soups, stews and sauces. As a pizza topping or baked into kale chips.
3. Olive oil
Why it’s great: Olive oil is rich in monounsaturated fatty acids, oleic acid and antioxidants. Studies have associated these components with improvements in heart health and hypertension. Fortunately, olive oil is a staple ingredient and can easily be used in a variety of dishes.
How to use it: Drizzle it over cooked dishes or add it to vinaigrettes and sauces.
4. Oats
Why they’re great: The main benefit of oats is their high beta glucan content. While fiber is known to help with digestion, it also prevents heart attacks and strokes by lowering LDL cholesterol. When possible, opt for steel-cut oats, as they tend to be less processed.
How to use them: In baked goods, porridge, energy balls, granola, overnight oats, savoury oats and pancakes.
5. Fatty fish
Why it’s great: Fatty fish, such as salmon, herring, sardines, mackerel and trout, are particularly rich in omega-3 fatty acids. This nutrient lowers blood pressure, inflammation and decreases the risk of having an abnormal heartbeat (arrhythmia). It’s recommended that you include fatty fish in your diet at least two times a week. For an even healthier option, choose fish that is broiled, baked or grilled over breaded and fried. This makes a quick and easy meal for busy weeknights.
How to use it: Baked, broiled or grilled in chowder and casseroles
The information provided is for personal use, reference and education only and is not intended to be a substitute for a Physician’s advice, diagnosis or treatment. Please consult your healthcare professional for specific information on personal health matters.
Book a free 15-minute consult today!
Our dietitians are available in-store or virtually to help you meet your nutrition needs.