What you eat plays a major role in your heart health. Some foods help lower blood pressure, reduce inflammation, and support circulation, while others can increase your risk of heart disease.
Knowing the difference can help you make better choices for lifelong heart health.
Here’s a simple guide to the best heart-loving foods to enjoy and the worst processed foods to avoid!
Strawberries, blueberries, and raspberries are packed with antioxidants that fight inflammation and reduce oxidative stress. These compounds help protect your blood vessels and improve circulation.
Try adding them to smoothies, yogurt, or oatmeal for a heart-healthy boost!
Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which help lower triglycerides and reduce blood clotting. Aim for two servings per week to maximize heart benefits.
Need a supplement? Stop by our store for high-quality fish oil options!
Spinach, kale, and Swiss chard are loaded with vitamins, minerals, and antioxidants. High in nitrates, they help regulate blood pressure and improve arterial function.
Enjoy them in salads, soups, or smoothies for a powerful nutritional punch.
Almonds, walnuts, and pistachios provide heart-friendly fats, fiber, and plant-based protein. They help lower bad cholesterol levels while boosting good cholesterol.
Snack on a handful daily or add them to salads and baked goods.
Oats, quinoa, and brown rice are fiber-rich foods that help maintain healthy cholesterol levels and stabilize blood sugar.
Swap out refined grains for whole grains in your meals for long-term heart benefits.
Deli meats, hot dogs, and bacon contain high amounts of sodium and preservatives like nitrates, which are linked to an increased risk of heart disease. Try replacing them with lean, unprocessed protein sources like grilled chicken or fish.
It should be noted that eating vegetables rich in naturally occurring nitrates can help reduce your risk of chronic health conditions as mentioned previously, whereas eating foods high in added nitrates found in processed meats can cause health risks. This is because added nitrates can break down into dangerous chemicals, while those that are naturally occurring in vegetables do not.
Sodas, sweetened teas, and energy drinks flood your system with sugar, leading to inflammation and weight gain that contributes to obesity which drives up the risk of diabetes, high blood pressure, high triglycerides and high cholesterol, all of which can increase the risk of developing heart disease.
Swap them for herbal teas, infused water, or unsweetened beverages to support heart health.
Found in margarine, packaged snacks, and fast food, trans fats raise bad cholesterol (LDL) while lowering good cholesterol (HDL).
Always check ingredient labels and opt for heart-healthy fats like olive oil, avocado oil, grass fed butter or coconut oil instead.
Deep-fried foods like fries, chicken nuggets, and chips contain unhealthy fats like seed oils and contribute to inflammation. Instead, try air-frying, baking or grilling for a healthier alternative.
Canned soups, frozen meals, and snack foods often contain excessive sodium, which can contribute to high blood pressure. Opt for fresh, whole foods and cook at home whenever possible to control salt intake.
Incorporating whole, nutrient-dense foods while avoiding processed options is a powerful step toward a healthier heart.
Want to learn more or stock up on heart-supporting products? Visit us in-store for expert recommendations and exclusive specials this week!
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Bluffton, IN 46714
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