Keep your ticker strong for life with these tasty bites
You likely already know that watching your weight and not smoking are effective ways to combat heart disease. But good nutrition is a key factor in prevention, too. Here are five foods to keep your heart healthy.
Avocados are full of monounsaturated fatty acids (aka “good” fats) that can reduce “bad” LDL cholesterol levels. They also contain potassium, which helps regulate your heartbeat. Aim for 50 grams per day, or a third of a medium-size avocado.
Tomatoes contain lycopene, an antioxidant that can help lower heart disease risk. Studies have shown that lycopene can also reduce cholesterol levels and prevent blood clots. Aim for half a cup to one cup serving per day.
Garlic contains allicin, an antioxidant that reduces LDL cholesterol. It’s also a natural blood thinner that can prevent clots. Aim for two to three cloves per day. Don’t like fresh garlic? Try a garlic supplement.
Legumes like lentils, chickpeas, and beans contain soluble fiber, which helps reduce cholesterol and lowers the risk of cardiovascular disease. Aim for five half-cup servings per week.
Whole grains like brown rice, whole-grain bread, whole-wheat couscous, and oats can reduce your risk of heart disease and stroke, and lower cholesterol levels. Aim for three servings of 60 grams (a slice of bread or half a cup of rice or pasta) per day.