in your heart big job: It plays a role in moving blood throughout the body and maintaining health. blood pressure and keep you alive. Since the heart is a very important organ, it needs to be kept healthy, and diet plays an important role in this.
Everyone from american heart association to US Department of Health and Human Services recommends choosing certain foods to support a healthy heart. Heart-healthy foods may reduce other potential cardiovascular problems, such as high blood pressure and high cholesterol, so it’s worth keeping that in mind when planning your weekly meals. .
Keep reading to find out what foods to look for, what foods you might already be eating, and what a heart-healthy diet looks like overall.
read more: Mediterranean diet for beginners: health benefits, foods to eat and how it works
Look at this: Is your heart really healthy? 5 ways to tell at home
What is a heart-healthy diet?
Research has revealed two things: foods that are high-risk for your heart and foods that strengthen your heart. Fortunately, you’re not going to be hit with a lot of curveballs. The best foods for heart health are those that you probably already consider healthy. Similarly, foods that are not very heart-healthy have probably already been noted as not doing your body any good.
Before we get into the main topic, let me say that everything is in moderation.already I know I have a heart health problem, you don’t need to reduce your food or make any major changes. I’m not saying you can’t eat an extra piece of bacon or crack open a soda. Instead, by being aware of what a heart-healthy diet looks like, you can incorporate more of those foods into your diet.
So let’s talk about the details. According to the AHA and Department of Health, a heart-healthy diet is rich in:
- Produce
- lean protein
- complex carbohydrates rich in fiber
- healthy fats
A diet rich in colorful fruits and vegetables, whole grains, and healthy proteins and fats provides your body with the fiber, vitamins, and minerals it needs to support a healthy heart.
![A bright rainbow spectrum of produce on a platter.](https://www.cnet.com/a/img/resize/1056e862a251de5cb63be0392c84feebee007ad1/hub/2022/09/01/661a391b-682a-42c0-90fb-fce5c414156f/gettyimages-857853754.jpg?auto=webp&width=1200)
![A bright rainbow spectrum of produce on a platter.](https://www.cnet.com/a/img/resize/1056e862a251de5cb63be0392c84feebee007ad1/hub/2022/09/01/661a391b-682a-42c0-90fb-fce5c414156f/gettyimages-857853754.jpg?auto=webp&width=1200)
Conversely, if you want to improve your cardiovascular health, you should limit your intake of:
- trans fatty acids
- saturated fat
- Processed meat (lunch meat, salami, hot dogs, etc.)
- excess salt
- excess sugar
- Refined carbohydrates (such as white bread and snacks)
- red meat
- excess alcohol
If many of your favorites are on the not-heart-healthy list, don’t panic. You can include them in your diet unless your doctor tells you otherwise. Avoid consuming these foods with every meal and try to incorporate as many heart-healthy foods into your day as possible.
heart healthy foods
![A person in a long brown dress looks down the aisle of a grocery store.](https://www.cnet.com/a/img/resize/0a32101c32b7eb67cb5c4bb2caed18cfb1300f00/hub/2022/09/01/36a9d051-d9a3-47d0-a1c7-0775a17b009b/gettyimages-1322511398.jpg?auto=webp&width=1200)
![A person in a long brown dress looks down the aisle of a grocery store.](https://www.cnet.com/a/img/resize/0a32101c32b7eb67cb5c4bb2caed18cfb1300f00/hub/2022/09/01/36a9d051-d9a3-47d0-a1c7-0775a17b009b/gettyimages-1322511398.jpg?auto=webp&width=1200)
If you want to know how your next grocery trip will affect your heart health, you can shop for products in these specific categories.
1. Fruits and vegetables
Remember the old food pyramid? It was about something. Your body benefits from eating a significant amount of produce.
That’s because fruits and vegetables contain a lot of nutrient density per bite. Bananas and sweet potatoes provide potassium; Minerals important for heart health.Cruciferous vegetables may help prevent clogged arteries. Leafy vegetables provide dietary fiber and lower cholesterol and blood pressure.
Simply put, the more produce you pack in, the better. If fresh food doesn’t fit your budget or lifestyle, don’t worry. Frozen, dried, and canned options offer many nutritional benefits. Make sure it’s marked low sodium.
2. Whole grains
Not all carbohydrates are bad. Refined carbohydrates, like those found in white bread, roam around your body and usually do more harm than good. However, complex carbohydrates, e.g. whole grain productsdelivers the fiber we already mentioned as promoting heart health.
Additionally, it is rich in vitamins and minerals such as iron, selenium, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), folic acid (vitamin B9), and magnesium. If you’re looking for a heart-healthy meal, choose products that include whole grains in the ingredient list. Additionally, complex carbohydrates are also found in beans, potatoes, peas, and corn.
![Fish tacos on a plate with corn tortillas and fresh cilantro.](https://www.cnet.com/a/img/resize/f2d4a81b442583c2ba23f3756f13b3463d4f4849/hub/2022/09/01/b1d759d5-31fd-438a-9a52-ce1fd6123d8e/gettyimages-155277469-1.jpg?auto=webp&width=1200)
![Fish tacos on a plate with corn tortillas and fresh cilantro.](https://www.cnet.com/a/img/resize/f2d4a81b442583c2ba23f3756f13b3463d4f4849/hub/2022/09/01/b1d759d5-31fd-438a-9a52-ce1fd6123d8e/gettyimages-155277469-1.jpg?auto=webp&width=1200)
3. Lean plant protein
While certain proteins, such as red and processed meats, can be taxing on your heart, there are others that should be at the top of your list of heart-healthy foods. The key here is to look for plant-based proteins, lean animal proteins, and fish.Recommended by experts mix protein sources. There are many options, so be sure to have the following ready:
- lentil
- beans
- nuts
- seed
- Tofu
- Fish, especially fish rich in omega-3 fatty acids
- egg
- low fat dairy products
- poultry
- seed
Swap out some of your red meat or cured pork for the options above and your heart will benefit, too.
4. Healthy fats
You may think that fat causes heart disease, but that’s all. type of fat. Trans fats and saturated fats have been linked to cardiovascular problems in many studies, but the body, including the heart, you need healthy fats. You can get these from fish, nuts, seeds, avocado, and moderate amounts of vegetable oils, such as:
- Olive oil
- sesame oil
- sunflower
- soybean oil
- canola oil
- corn oil
- safflower oil
As a general rule of thumb, if a fat is solid at room temperature, it’s probably saturated. If it is a liquid, it is probably classified as an unsaturated species.think butter (debatable as to health) vs. olive oil (definitely part of a heart-healthy diet).
![Pour sesame oil into a small plate.](https://www.cnet.com/a/img/resize/c3da26924215c38d0c7f27fd7f3629e205ef0c56/hub/2022/09/01/07a4323d-b304-4ead-ac60-18794bf16649/gettyimages-1313814234.jpg?auto=webp&width=1200)
![Pour sesame oil into a small plate.](https://www.cnet.com/a/img/resize/c3da26924215c38d0c7f27fd7f3629e205ef0c56/hub/2022/09/01/07a4323d-b304-4ead-ac60-18794bf16649/gettyimages-1313814234.jpg?auto=webp&width=1200)
Sesame oil is a healthy fat.
5. Heart check foods
The American Heart Association Certain certified foods Gave them for heart health heart check sticker, listed on some food packages. Mastering this seal will make it easy to restock your cart with heart-healthy foods.
For best results, combine a heart-healthy diet with: Other heart health boosters like regular exercise, sleep and stress management techniques. Knowing your blood type can also be helpful. its meaning Find out your risk for certain cardiovascular diseases.