Food for Thought – Matters of the Heart

Greens like spinach, kale, and collard greens are packed with vitamin K, which helps prevent calcium buildup in your arteries and supports proper blood clotting. They’re also rich in dietary nitrates, which can help lower blood pressure and promote overall heart health.

Whole wheat, brown rice, oatmeal, and quinoa are excellent sources of fiber and essential nutrients. Studies have linked whole grain consumption to lower cholesterol levels and reduced systolic blood pressure, both of which contribute to a healthier heart.

Strawberries, blueberries, and raspberries are loaded with powerful antioxidants that combat oxidative stress and inflammation—two key factors in the development of heart disease. Adding a variety of berries to your diet can help protect and strengthen your cardiovascular system.

These nutrient-dense fruits are an excellent source of heart-healthy monounsaturated fats and potassium, both of which support lower cholesterol and blood pressure levels. The National Heart, Lung, and Blood Institute recommends consuming at least two servings of avocado per week to promote heart health.

Incorporating lean and nutrient-dense proteins into your diet can support heart function and overall well-being. Some heart-healthy protein sources include:
– Fatty fish (such as salmon, tuna, and trout) are rich in omega-3 fatty acids, which help reduce inflammation and improve heart health.
– Lean meats (like 95% lean ground beef or pork tenderloin) provide essential protein without excessive saturated fats.
– Eggs offer a balanced source of protein and heart-friendly nutrients.
– Nuts, seeds, and soy products (such as tofu), are plant-based protein sources that can help lower cholesterol and support cardiovascular health.