Having a healthy diet is one of the best ways to support your heart and prevent cardiovascular heart disease. Here are some suggested foods which will support your heart healthy lifestyle:
Cruciferous vegetables such as kale, Brussels sprouts, broccoli, radish, turnips, and cabbages are a gold mine of antioxidants and other heart-saving phytochemicals. Make sure that cruciferous vegetables are part of your heart health diet every day.
Fatty fish such as salmon and anchovies are loaded with the omega-3 fatty acids that will help your heart maintain a steady rhythm. Having a serving of fish a week could reduce your risk of death from a heart attack by 52%.
Flaxseed is one of the most potent sources of heart health-promoting omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46% while helping keep red blood cells from clumping together and forming clots that can block arteries. Sprinkle 2 Tbsp of flax-seed a day on your cereal or salad.
Oranges contain folic acid that helps lower levels of homocysteine, a heart attack risk factor.
Grapes are loaded with flavonoids and resveratrol, both potent antioxidants that may discourage red blood cells from clumping together and forming an artery-blocking clot.
Pomegranates are chock-full of potassium and polyphenols, which promote heart health and have been shown to help lower cholesterol. The latest studies are showing that the juice limits the genetic tendency toward hardening of the arteries.
Just one clove a day, or 300 mg three times daily, reduces the risk of heart attack at least three ways: It discourages red blood cells from sticking together and blocking your arteries, it reduces arterial damage, and it discourages cholesterol from lining the arteries and making them so narrow that blockages are likely.
Green tea contains several powerful antioxidants that reduce bad cholesterol and boost good cholesterol, improving an individuals overall cholesterol profile. Drinking green tea also seems to enhance cardiovascular health by improving the consistency of platelets in the blood and may even lower blood pressure.
Studies have found that those who eat more than 5 oz of nuts a week are one-third less likely to have either heart disease or a heart attack. Just don’t overdo it as nuts can pile on the pounds.
Scientific studies overwhelmingly show that a daily glass of wine can reduce your risk of a heart attack. Both plant compounds called saponins and antioxidants in the “fruit of the vine” work to protect arteries. Researchers have found that red is much more effective than white for improving heart health.
Contact Portland acupuncturist Boynn McIntire to learn how acupuncture and Oriental medicine can help your heart health. Appointments at her northeast Portland acupuncture clinic may be made by calling 503-281-6909 or by scheduling online.