Small Steps: Heart Healthy Eating

These foods can help you manage heart disease and keep your ticker healthier.

When it comes to your heart’s health, what you eat can play an important role. Try making small changes, like adding these 5 heart-healthy foods to your diet.  

  1. Fish
    Salmon, tuna, trout, sardines and mackerel are all rich in omega-3 fatty acids, which can help keep your blood flowing and lower triglycerides, a type of fat that can lead to heart disease.

  2. Nuts
    Just 5 ounces of nuts every week may cut your risk of heart disease in half. Try walnuts, almonds, cashews and pistachios, which are all packed with heart-healthy fats.

  3. Berries
    Berries are loaded with antioxidants, which help eliminate free radicals. (Free radicals are harmful atoms that can damage or destroy cells). Raspberries, blueberries, strawberries and blackberries are all good choices.

  4. Oatmeal
    Oatmeal contains a type of fiber that can help lower your bad (LDL) cholesterol. 1 ½ cups of cooked oatmeal a day may help keep your heart healthier.

  5. Dark chocolate
    Dark chocolate can help you lower your blood pressure and prevent blood clots. That’s in part because it’s rich in flavanols, a type of antioxidant that helps fight inflammation and neutralize free radicals. It can also help keep bad (LDL) cholesterol from settling in your arteries. Choose dark chocolate that’s at least 70% cacao, which has more flavanols and less sugar.

We’re here to support you
Want help managing your heart health? Our Hypertension Management Program offers resources to help you manage your blood pressure. Get started today by taking your Blue Health Assessment. You’ll get a personalized action plan for a healthier you.

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