3 nutrients that are important for heart health, and how you can incorporate them into your diet:
- Omega-3 fatty acids: These essential fatty acids help reduce inflammation, lower blood pressure, and improve cholesterol levels. Good sources of omega-3 fatty acids include fatty fish (such as salmon, tuna, and mackerel), walnuts, flaxseeds, and chia seeds.
- Fiber: Fiber helps lower cholesterol levels, stabilize blood sugar levels, and keep you feeling full. Good sources of fiber include fruits, vegetables, whole grains, and legumes.
- Antioxidants: Antioxidants help protect your cells from damage caused by free radicals. Good sources of antioxidants include fruits, vegetables, nuts, and seeds.
Some specific ways to incorporate these nutrients into your diet:
- Eat two servings of fatty fish per week.
- Add walnuts, flaxseeds, or chia seeds to your cereal, yogurt, or oatmeal.
- Eat a variety of fruits and vegetables, especially leafy greens, berries, and citrus fruits.
- Choose whole grains over refined grains.
- Include legumes in your diet a few times per week.
Making these simple changes to your diet can help improve your heart health and reduce your risk of heart disease.
Here are some additional tips for incorporating these nutrients into your diet:
- Cook with healthy oils, such as olive oil or canola oil.
- Snack on fruits and vegetables instead of unhealthy snacks.
- Choose lean protein sources, such as fish, chicken, or beans.
- Limit your intake of processed foods, sugary drinks, and saturated and trans fats.
By following these tips, you can improve your heart health and reduce your risk of heart disease.