March is National Nutrition Month!

Maintaining heart health is crucial, and a balanced diet plays a significant role. Here are five heart-healthy foods you might want to include in your meals:

1. Fatty Fish and Fish Oil: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. These help prevent plaque formation in arteries and promote heart health.

2. Leafy Green Vegetables: Organic Spinach, organic kale, and organic collard greens are rich in vitamins, minerals, and antioxidants. They contain vitamin K, which helps protect arteries and promotes proper blood clotting. Additionally, their dietary nitrates can reduce blood pressure and improve arterial function.

Try our Creamy Garlic Salmon with Spinach and Sundried Tomatoes to enjoy a delicious dish with high omega 3’s and antioxidant-rich spinach!

3. Whole Grains: Opt for whole grains like whole wheat, brown rice, oats, and quinoa. These grains are protective against coronary heart disease. Consuming them daily can lower your risk of cardiovascular issues.

4. Organic Berries: Strawberries, blueberries, blackberries, and raspberries are packed with nutrients that benefit heart health. Their antioxidants, such as anthocyanins, protect against oxidative stress and inflammation, contributing to overall heart well-being.

Enjoy these in your whole-grain oatmeal or with a little melted dark chocolate for a delightful treat!

5. Nuts: Almonds, walnuts, and other nuts are rich in monounsaturated fats. These fats can lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol, reducing the risk of heart disease.

A great topping to so many things!  A good portion is a small handful (about 1.5 oz.), or 2 Tbsp nut butter.

Remember, a heart-healthy diet also involves maintaining a healthy weight, staying physically active, and avoiding excessive salt and added sugars. Consult with a healthcare professional for personalized advice on heart-healthy eating patterns.

References:

• https://www.healthline.com/nutrition/heart-healthy-foods
• https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
• Health Benefits of Fruits and Vegetables – ScienceDirect
• https://www.health.harvard.edu/heart-health/eating-for-heart-health
• https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635