The post 10 Superfoods For a Healthy Heart appeared first on yourdailysportfix.com.
]]>Berries
Berries such as blueberries, strawberries, and raspberries are rich in antioxidants and flavonoids that can help reduce inflammation and lower the risk of heart disease. Enjoy them as a snack, add them to smoothies, or sprinkle them on top of yogurt for a burst of heart-healthy goodness.
Fatty Fish
Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. These healthy fats help reduce blood pressure, lower triglyceride levels, and decrease the risk of abnormal heart rhythms. Aim for two servings of fatty fish per week to reap the benefits.
Leafy Greens
Leafy greens such as spinach, kale, and Swiss chard are packed with vitamins, minerals, and dietary nitrates that support heart health. They help lower blood pressure, improve circulation, and reduce the risk of heart disease. Incorporate them into salads, stir-fries, or smoothies for a heart-healthy boost.
Avocado
Avocado is a delicious source of heart-healthy monounsaturated fats. These fats can help lower LDL cholesterol levels and increase HDL cholesterol levels, promoting a healthy balance. Add slices of avocado to salads, sandwiches, or enjoy it as a creamy spread on toast.
Nuts and Seeds
Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are rich in heart-healthy fats, fiber, and antioxidants. They can help lower LDL cholesterol levels and reduce the risk of heart disease. Snack on a handful of nuts or sprinkle seeds over salads, yogurt, or oatmeal for a heart-boosting crunch.
Oats
Oats are a fantastic source of soluble fiber that helps lower LDL cholesterol levels. They also contain antioxidants and other nutrients that support heart health. Enjoy a bowl of oatmeal topped with berries and nuts for a heart-healthy breakfast.
Dark Chocolate
Indulge in some guilt-free pleasure with dark chocolate. Dark chocolate with a high cocoa content is rich in antioxidants called flavonoids, which can help lower blood pressure and improve blood flow. Enjoy a small piece of dark chocolate as an occasional treat.
Tomatoes
Tomatoes are loaded with lycopene, an antioxidant that gives them their vibrant red color. Lycopene has been linked to a reduced risk of heart disease and stroke. Add fresh tomatoes to salads, make a flavorful tomato sauce, or enjoy them in a Caprese salad for a heart-healthy twist.
Olive Oil
Olive oil is a staple of the heart-healthy Mediterranean diet. It contains monounsaturated fats and antioxidants that can help lower LDL cholesterol levels and reduce the risk of heart disease. Use olive oil as a dressing for salads, a drizzle over roasted vegetables, or for sautéing.
Green Tea
Sip on some soothing green tea to give your heart a boost. Green tea is rich in antioxidants called catechins, which have been associated with improved heart health. Enjoy a warm cup of green tea or try it chilled with a squeeze of lemon for a refreshing twist.
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]]>Drinking any more of the rich, roasted beans throughout the day has been frowned upon. Until now.
According to a new study, coffee can actually lower your blood pressure. Yes, you read that right, we said lower.
For some individuals, two or three cups of coffee can cause a caffeine overload, resulting in a few jitters. The drink has also been linked to high cholesterol and heart disease.
But, the study done in Italy has found otherwise.
The Brisighella Heart Study (BHS) was initiated in 1972 and involves the rural population of the small town in Northern Italy. 720 men and 783 women recorded data about their daily coffee consumption, with researchers then examining the information in relation to blood pressure.
27% drank one cup of coffee per day, compared to 48.3% who drink two. The figure shrunk to 6.6% when it came to drinking three cups. 3.5% consumed more than this in a day, while 14.6% did not drink coffee on a regular basis.
It was found that the blood pressure of those who drank two cups of coffee a day, or more than three, had much lower systolic blood pressure than those who refrained.
Sounds like a good reason to have another cup.
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]]>Rethink Your Drinks
We often forget that drinking soda or energy drinks is extremely harmful for our health. Replace these sugary drinks with plain or fruit-infused water to improve your heart health and stay hydrated during summer.
Get More Vitamin D
Vitamin D is good for regulating blood pressure and improving heart health, so make sure to spend some more time outside to get enough of this sunshine vitamin.
(@hannah_drw)Move More
Studies have shown that staying active and getting enough exercise can reduce the risk of heart disease. That’s why it’s important to move more, walk for at least 30 minutes every day and squeeze in some exercise into your schedule.
Self-Care
Reducing your stress levels in another way to protect your heart health, and the best way to do that is to adopt some self-care habits. Whether that’s exercising, reading, going offline or taking a bath, doing something relaxing for at least 30 minutes every day is important for your health.
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WHEN IS THE BEST TIME TO EXERCISE? THIS WEEK I’ve started implementing a morning exercise routine! It’s the only way I get it in, if I say I’ll do it later well…it never gets done. Anyone else feel like this? It doesn’t matter if you are a morning exerciser or evening, it’s just about consistency. Have that moment for YOU, movement makes us feel good and strong. Even if it’s a 20 min YouTube yoga class- make it happen! Let’s spend less time worrying about when and what we should be doing and more time moving Use the Stairs
Whenever you can, use the stairs instead of an elevator. Going up and down a few floors will make your heart pump faster and that’s always good, especially if you aren’t too active on a daily basis.
Walk
Give yourself half an hour more to run errands and skip the car or transport. This, of course, depends on where you live, but try to add at least half an hour of walking every day if possible.
Get a Dog
Many people find it easier to be active when they make a commitment to someone else, and that someone can easily be a dog who requires walking a few times per day. This is a great option if you work from home and spend most of your day inside.
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]]>Here are some essential foods for a healthy heart.
Omega-3 Fatty Acids
These acids can decrease triglyceride levels, provide good cholesterol, reduce blood pressure and the risk of arrhythmias, and slow the growth of plaque along artery walls. You can find omega-3 fatty acids in tuna, sardines, salmon, walnuts, oysters, herring, flaxseeds, hemp seeds, and chia seeds.
. . . . . . . . #vegan #vegansofig #crueltyfree #crueltyfreebrands #veganism #veganlife #vegansofinstagram #environmental #vegangirl #fish #vegans #veganlifestyle #veganrecipes #veganCommunity #veganfitness #veganeats #nutrition #veganlove #ecofriendly #veganpower #veganaf #bestbrands #veganforlife #veganbeauty #veganathlete #veganshare #vegandinner #veganfriendly #veganfit #omega3Avocados
Avocados are full of powerful antioxidants, vitamins, and minerals, and they’re especially high in potassium and monounsaturated fats. Eating a half avocado per day will help you lower bad cholesterol levels while increasing the levels of the good one, which contributes to optimal heart health.
They say you are what you eat, and in that case I’m about 70% avocado. Anybody else? 
⠀⠀⠀⠀⠀⠀⠀⠀⠀ To keep your avocado from turning brown quickly, store it in the fridge with the pit intact after you cut into it! 
⠀⠀⠀⠀⠀⠀⠀⠀⠀ What’s your favorite way to eat avocado?Dark Chocolate
According to several studies, chocolate eaters have a lower risk of heart diseases compared to non-chocolate eaters. More specifically, chocolate is good for lowering bad cholesterol levels and improving blood clotting function. But typical chocolate is loaded with sugar and empty calories, so make sure to eat dark chocolate that is rich in antioxidants like flavonoids, with a cocoa content of at least 70%.
Do your heart a favor and eat healthy every day!
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