​The Most Heart Healthy Foods ​The Most Heart Healthy Foods

Jan 31st 2022

​The Most Heart Healthy Foods

Written by Karen Roth, MSNC

Karen is a Certified Nutrition Consultant with a Master’s Degree in Holistic Nutrition. She enjoys sharing her knowledge to empower her clients to take control of their health with food and lifestyle choices.

Maintaining a healthy heart is key to longevity. Keeping cholesterol in check, lowering sodium intake, and cardio exercise are what come to mind first for many of us. But focusing on what we eat is at the front of the line when it comes to protecting our heart. Foods containing high amounts of fiber, healthy fats, and powerful antioxidants should be part of our daily diet. 

Foods That Support Heart Health

Blueberries really are a superfood. They contains powerful antioxidants and are high in fiber and potassium. For even more fiber, add blueberries to a bowl of oatmeal for a terrific breakfast or snack.

Avocados are a delicious way to support a healthy cardiovascular system. Slice them up and put them on salads or scrambled eggs, or spread them on a sandwich in place of mayo.

Apple skins are high in antioxidants and fiber. Apples are one of the most heavily sprayed crops, so be sure to purchase organic whenever possible.

Omega-3s, found in foods such as fish, extra virgin olive oil, nuts, and seeds, promote healthy cardiovascular function. Consuming fish, particularly salmon, can provide us with high amounts of the beneficial omega-3s EPA and DHA. Just one 4-ounce serving of salmon provides 1.32 grams of omega-3s.

Chia seeds are a good source of omega-3s, providing 5 grams in just 1 ounce. Add them to smoothies, guacamole, yogurt, or oatmeal. They don’t have to be ground like flaxseeds, which makes them super easy to incorporate into our daily diet.

Dark chocolate is not only delicious but rich in flavanols, a powerful antioxidant. Another antioxidant in dark chocolate is epicatechin, which has heart healthy properties. 

Eating for heart health is easy and delicious. We can start our day with a bowl of oatmeal topped with fresh blueberries and chia seeds. For lunch, we can have a salad with sliced avocado and extra virgin olive oil as the dressing. For a snack, we can have an organic apple. Then for dinner, we can enjoy baked salmon with our favorite vegetables and end the day with a piece of dark chocolate.