6 Eating Habits to Adopt for a Healthy Heart

January 18, 2019
Are you concerned about your heart? Do you have a family history of heart disease? If so, follow the recommendations above and eat better. Your heart will thank you.

Adopting healthy eating habits is a fundamental pillar for a healthy heart.

While there are many different factors that can affect your heart, eating certain foods can help keep it in good condition, especially if you have a risk of cardiac diseases and other related issues.

It’s the essential nutrients in them that give your body what it needs for all of your major systems to work well.

Some of them are the secret to controlling high blood pressure and cholesterol levels, two common, silent disorders that have a big impact on your whole cardiovascular system.

Since many people are looking for ways to care for their heart, today we’d like to give you 6 dietary recommendations to help you keep it healthy.

1. Increase your consumption of omega 3’s

Healthy heart

Regular consumption of omega 3 fatty acids is one of the most highly recommended eating habit to adopt for a healthy heart.

These healthy fats help remove excess bad cholesterol (LDL) built-up in your arteries while preventing inflammation and narrowing of your blood vessels.

Even though you can find omega 3 in supplement form, the best way to get it is the natural way in foods such as:

  • Oily fish (salmon, tuna, sardines, etc)
  • Shellfish
  • Chia seed, linseed, sunflower seeds
  • Avocado
  • Olive oil
  • Nuts

“Want to learn more? 5 Symptoms of an Omega 3 and 6 Deficiency that You Should Know”

2. Eat more fresh fruit and vegetables

Adding fresh fruit and vegetables to your daily diet is an effective way of protecting your heart without taking in too many calories.

They’re a significant source of fiber and antioxidants, both of which are necessary in the regulation of high cholesterol and blood pressure.

They improve your circulation, reduce inflammation, and remove toxins, which one way or another all improve the functioning of your heart.

Eat varieties such as:

  • Citrus fruits
  • Pears and apples
  • Papaya
  • Pineapple
  • Green leafy vegetables
  • Carrots
  • Tomatoes
  • Beets
  • Onions and garlic

3. Balance out your fat consumption

Balance out your fat consumption

People still think that cutting all fat out of their diet is good and will help them lose weight while supporting good heart health.

That is actually a myth. Your body needs fat in certain amounts in order to work properly.

While saturated and trans fat increase your cholesterol and risk of heart disease, monounsaturated and polyunsaturated fatty acids can be beneficial.

  • The idea isn’t to cut fat out of your diet, but rather to choose good quality fats.

4. Limit your salt intake

You’ve probably heard that eating too much salt can be bad for your health. This substance is recognized as a risk factor for hypertension and cardiac disorders related to inflammation.

The most concerning thing is that many people consume double the recommended amount. As if that weren’t bad enough, they also are unaware of how many foods contain salt.

Staying away from it in these common foods is essential:

  • Store-bought pastries
  • Meat, especially processed meat
  • Commercial sauces and dressings
  • Cheese
  • Fast food
  • Canned fish
  • Canned vegetables
  • Instant soup

“Take a look at this article: 8 Spices that You Can Use as a Salt Substitute”

5. Eat more whole grains

Eat more whole grains

Whole grains are much healthier than refined versions. When it comes to the heart, they have our full support.

That’s because of all of the fiber, vitamins, and minerals they provide, which help with high cholesterol, high blood pressure, and diabetes.

Some recommended varieties are:

  • Brown rice
  • Oats
  • Millet
  • Quinoa
  • Whole grain cousous
  • Corn or homemade popcorn
  • Whole wheat
  • Spelt
  • Barley
  • Rye

6. Don’t forget about legumes and nuts

Both legumes and nuts are heart-healthy foods that can help you keep it healthy and prevent disorders like hypertension, heart disease, and heart failure.

They contain high amounts of fiber, antioxidants, and minerals that support a healthy cardiovascular system.

Add these to your diet:

  • Beans
  • Lentils
  • Peas
  • Peanuts
  • Almonds
  • Walnuts
  • Hazelnuts

Are you concerned about your heart? Do you have a family history of heart disease? If so, follow the recommendations above and eat better. Your heart will thank you.

  • Hu, F. B., & Willett, W. C. (2002). Optimal diets for prevention of coronary heart disease. Journal of the American Medical Association. http://doi.org/10.1001/jama.288.20.2569
  • Holub, B. J. (2002). Clinical nutrition: 4. Omega-3 fatty acids in cardiovascular care. CMAJ.
  • Casas, R., Sacanella, E., Urpí-Sardà, M., Chiva-Blanch, G., Ros, E., Martínez-González, M. A., … Estruch, R. (2014). The effects of the Mediterranean diet on biomarkers of vascular wall inflammation and plaque vulnerability in subjects with high risk for cardiovascular disease. A randomized trial. PLoS ONE. http://doi.org/10.1371/journal.pone.0100084
  • Primary prevention of cardiovascular disease with a mediterranean diet. (2013). Zeitschrift Fur Gefassmedizin.