It’s no secret that a healthy diet and lifestyle can literally save your life. The same goes for preserving your cardiovascular health. There are many foods you need to start incorporating into your diet in order to prevent the risk of strokes, diabetes, high cholesterol and heart disease. We have put together some foods and supplements you should start taking in order to support a healthy heart.
CoQ10
Short for Coenzyme Q10, CoQ10 is a crucial nutrient that helps our organs to function normally. As the name suggests, this is an enzyme that resembles a vitamin-like substance and can be found in every cell in our body. While our bodies do produce this enzyme naturally, over time and with age, the CoQ10 levels in our bodies start to deplete and this is where the problem comes in. CoQ10 is responsible for producing cellular energy, providing antioxidant support by fighting off damage caused by harmful molecules and best of all, it helps to fight off the signs of aging. Studies show that CoQ10 lowers cholesterol and helps to regulate blood sugar levels, thus reducing the risk of heart disease and Atherosclerosis which is caused by plaque build up in the arteries. Eating foods such as asparagus, liver, cauliflower, broccoli, and sardines may help to replenish your CoQ10 levels but you may need an additional supplement that contains the correct amount of CoQ10 needed daily. For more information on CoQ10 supplements and to find out which brands are the market leaders, then check out the Consumer Health Review site. You won’t be disappointed.
Pomegranate
Pomegranates are not only delicious but they are packed with powerful antioxidant properties. Studies reveal that pomegranates can help reduce the risk of heart disease because not only do they help prevent or even reverse Atherosclerosis, but they also help to improve blood circulation and lower cholesterol levels. Another interesting fact about pomegranates is that they help to reduce inflammation of the blood vessel walls. There are so many ways to incorporate pomegranates into your diet, here are a few examples:
- Sprinkled over salads
- Sprinkled over plain yogurt
- Pomegranate guacamole – Give this a try, it’s delicious!
- Fresh pomegranate juice smoothie
- Sprinkled over vanilla vegan-friendly ice cream
Omega-3
Yes, you may have heard this a thousand times but it really does work. It is the most important nutrient we need in order to sustain healthy functioning bodies. Without omega-3, your risk of developing heart disease, high blood pressure and inhibited cognitive skills increases. Studies show that omega-3 can effectively help reduce inflammation, triglycerides, blood pressure and clotting.
Try incorporating these omega-3 rich foods into your diet:
- Salmon
- Mackerel
- Tuna
- Soybeans
- Chia Seeds
- Flaxseeds
- Walnuts
If you are not a fan of fish, you can opt for omega-3 supplements instead.
Tomatoes
Fresh tomatoes are filled with key nutrients that not only benefit our health but also reduce the risk of cardiovascular disorders. They are rich in a carotenoid called lycopene which is the reason for their red color. Studies show that lycopene prevents DNA damage and damage caused by free radicals. It also helps to reduce inflammation and cholesterol levels by significantly reducing LDL levels in the body. Tomatoes are also a good source of folate, potassium, vitamin C, flavonoids, and vitamin E.
Berries
Blueberries and strawberries are a great heart-healthy supply of antioxidants, polyphenols, and nutrients that help prevent chronic diseases and heart attacks. Polyphenols are nature’s own way of defending your immune system by preventing dangerous drops in blood sugar levels and reducing your risk of diabetes. Polyphenols are also known to protect your skin against ultraviolet damage. It also helps to fight cancer cells and inhibits the growth of blood vessels which feeds tumors. Both blueberries and strawberries are high in fiber and help to widen arteries to help prevent any buildup of plaque.
Here are a few other heart smart berries to incorporate into your diet:
- Blackberries
- Raspberries
- Acai berries
- Cranberries
- Goji Berries
- Bilberries