The 10 Best Foods for Heart Health

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Your heart is the most important muscle in your body. If it’s weak, you’re weak. There are a few things you can do to provide your heart with what it needs to be at its best. The first is to get plenty of exercise. Your heart is a muscle, it needs to be worked. Second, avoid toxins that damage your cardiovascular system — don’t smoke, avoid high fat foods, and limit (eliminate?) your refined sugar intake. Here are ten foods you can add to your diet to increase your intake of vitamins, minerals, nutrients, and antioxidants necessary to maintain a healthy heart. And they’re delicious too.

1. Salmon

Not everyone consumes meat, but if you do, salmon is one you should consider. Vitamin D and omega-3 fatty acids top the list of reasons salmon is so good for your heart. Salmon offers the highest value of vitamin D of any fish. Vitamin D aids calcium digestion, supports immune function, has been linked to weight loss and management, and is needed for proper brain function, especially as we age. Low levels of vitamin D in adults have been associated with heart problems and premature death. [1]

The omega-3 fatty acids as found in salmon have proven to improve lipid profiles, nitric oxide (NO) synthesis (NO is needed for various bodily processes), and antioxidant levels. Plus, salmon is an excellent source of protein. [2] Add some lemon for flavor and vitamin C.

2. Broccoli

Broccoli and other cruciferous vegetables have been associated with a reduced risk of cardiovascular disease. [3] A recent study showed broccoli and similar veggies lowered the risk of cardiac associated death more than other fruits and vegetables.[4] Researchers have taken specific interest recently in the potential of a compound found in broccoli, indole-3-carbinol (I3C), for heart health. A study based on mouse models found I3C provided cardiac protection as it counteracted aspects of heart failure. [5]

3. Asparagus

A ½ cup serving of asparagus is loaded with folate, vitamins A, C, and K and provides a full range of minerals like magnesium and potassium needed for proper muscle function. It also contains omega-3 fatty acids and is good source of protein. Researchers have also found the phenolic acids in asparagus significantly increase the effectiveness ofdetoxifying enzymes that facilitate the removal of drugs and other toxic compounds. [6] This protects the health and structure of the cardiovascular system.

4. Chickpeas

A single cup of chickpeas offers a complete source of vitamins (spec. the B complex vitamins), minerals (zinc, iron, magnesium, selenium and potassium), amino acids, and omega-3 fatty acids. A study evaluating the impact of chickpeas on lipid levels showed lower levels of cholesterol after they became a standard feature of the diet. [7]

5. Spinach

Spinach, often referred to as a superfood, provides potent phytochemicals, vitamins A, C and K, and calcium and magnesium. One serving of spinach will give you 20% of the daily recommended value of magnesium. This is important as the body needs magnesium for proper muscle function, to control blood sugar, to regulate blood pressure and create glutathione, the body’s super-antioxidant. [8]

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