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foods good for heart health
- Fatty Fish (e.g., Salmon, Mackerel, Sardines)
- Rich in omega-3 fatty acids, which help reduce inflammation, lower triglycerides, and decrease the risk of heart disease.
- Leafy Green Vegetables (e.g., Spinach, Kale) foods good for heart health
- High in vitamins, minerals, and antioxidants—especially vitamin K and nitrates that help lower blood pressure and improve arterial function.
- Whole Grains (e.g., Oats, Brown Rice, Quinoa)
- Contain fiber that helps lower LDL (“bad”) cholesterol and reduce the risk of heart disease.
- Berries (e.g., Blueberries, Strawberries)
- Packed with antioxidants, fiber, and vitamin C; they reduce oxidative stress and inflammation.
- Nuts (e.g., Almonds, Walnuts)
- Good sources of healthy fats, fiber, and magnesium. Walnuts are especially high in omega-3 fatty acids.
- Avocados
- Rich in monounsaturated fats and potassium, which can help lower blood pressure and cholesterol levels.
- Olive Oil
- Contains healthy monounsaturated fats and antioxidants. Extra virgin olive oil has been linked to lower risks of heart disease in Mediterranean diets.
- Beans and Legumes (e.g., Lentils, Chickpeas)
- High in protein, fiber, and nutrients like folate and magnesium that support heart health and help control blood sugar.
- Dark Chocolate (in moderation)
- Contains flavonoids that may improve circulation, lower blood pressure, and reduce heart disease risk. Look for varieties with at least 70% cocoa.
- Seeds (e.g., Chia, Flax, Hemp)
- Rich in omega-3s, fiber, and protein. They help reduce cholesterol and inflammation.
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