“All great change in America begins at the dinner table” –Ronald Reagan
For National Heart Health Month, we thought it would be fitting to list off 10 of our favorite Heart-Healthy Power foods. These are not only great for your heart, but most offer benefits to help you fight off:
- Cancer
- atherosclerosis
- weight-gain
- diabetes
- and cardiovascular disease
- while supporting your digestive health and immune system.
We are hearing more and more about how much our diet, environmental toxins, stress levels, and lifestyle have more of an impact on our heart health than our genetic make-up. The road to a healthier heart all begins with little changes here and there, until it becomes part of your lifestyle. A great example would be eating more meals at the dinner table.
Check out this list of our favorites foods that are heart healthy! Chances are, you already incorporate some of them into your diet. But maybe this week is a good time to try a new one:
- Lentils- Reduces risk of heart disease and bad cholesterol, controls diabetes, fights cancer, improves digestion, prevents constipation.
- Cacao- Reduces the risk of stroke and heart attacks and boosts cardiovascular health, dilates blood vessels and reduces blood clotting, protects from environmental toxins, builds strong bones, increases focus, detoxified the liver, reduces PMS symptoms.
- Turmeric Also known as Curcumin, reduces risk of blood clots, blood purification, prevents stroke, improves blood pressure, anti-inflammatory, reduces arthritis, and reduces bad cholesterol, in addition to many others.
- Almonds- Lower risk of heart attack, lower bad cholesterol, protects the artery walls from damage, builds strong bones and teeth, helps with weight loss and regulating blood sugar.
- Bananas- Lowers blood pressure, boosts energy, high potassium prevent heart attacks, combats depression, aids digestion.
- Omega-3’s- Found in Salmon, Sardines, Tuna, Mackerel, Herring, Trout, Walnuts, Hemp and Chia Seeds. Helps you fight Cancer, Cardiovascular Disease, Depression, Alzheimer’s, Parkinson’s, psoriasis, dry-eye disease, and arthritis.
- Eat a rainbow of colors- The 2010 Dietary Guidelines for Americans recommends veggies take up at least a ¼ of your plate at each meal. ChooseMyPlate.gov recommends filling at least ½ of your plate with fruits and veggies at each meal. As your mother always said, eat more veggies! A diet made up of more whole foods will benefit your overall health, which will help your heart.
- Glutathione- Mark Hyman from Nizagara-online.net called this “the most important molecule you need to stay healthy and prevent aging, cancer, heart disease, dementia, and more.” You can find it in onions and garlic, cruciferous veggies, avocado and walnuts, poultry and eggs.
- Fiber- This category should consist of oats, ground flaxseed, beans, berries, avocadoes, etc. If you are trying to avoid processed foods, stick with these whole food options. Researchers have found that there is a direct relationship between fiber intake and lowering LDL blood cholesterol, along with benefiting your blood pressure.
- Treat yourself! – Wine- research has shown that one 4oz. glass of red wine for women (2 glasses for men) can help protect against heart disease, reduce the risk of heart attacks, lower the risk of stroke, improve bone density, contribute to healthy cholesterol level, and actually reduced the risk of liver disease.
Dark Chocolate- (70% or higher) lowers the risk of heart disease, improves blood flow, helps prevent diabetes, is a great source of anti-oxidants, and lowers cholesterol.
We hope you are all having a great Health Month, and hope we have given you a few good tidbits to take back to your dinner table!
Written by Blaire Czarniecki
Customer Service Director
Fact checked by Phillip Woods, BA, NREMT-P, FP-C
Blaire attended the University of Tennessee where she graduated with a Bachelor of Science in Human Ecology- Child and Family Studies. She has been in the Automated External Defibrillator (AED) industry for over eight years and is the Director of Customer Service for Coro Medical. Blaire is also an American Red Cross-certified CPR/AED/First Aid Instructor, highly trained by each manufacturer on their specific AEDs, and knowledgeable regarding ALL State AED regulations and legislation.
“I know that every day I come to work, I am playing a part in saving someone’s life. I am passionate about these devices and am always looking for new and innovative ways to spread awareness and knowledge about Sudden Cardiac Arrest (SCA). I look forward to the day when everywhere I go, I will see an AED—when SCA will no longer take any lives.”
Last updated February 26, 2019