Strengthen Your Heart! 5 Foods To Include
Adopting consistent lifestyle habits and eating a healthy diet are the best ways to achieve optimal health. You can help minimize risks of heart disease and promote a strong cardiovascular system by adding these anti-inflammatory foods to your diet:
- Nuts, especially almonds, walnuts, cashews and macadamias contain heart-healthy monounsaturated fat. Eat a moderate portion of preferably raw or gently toasted nuts every day.
- Whole soy protein. If you substitute whole soy protein, such as organic edamame or tofu, for animal protein each day, you can lower levels of homocysteine, a toxic amino acid linked to increased risk of heart disease. If these levels remain elevated, seek out an integrative provider and discuss how targeted B vitamin supplementation may help.
- Fresh garlic. This medicinal herb may help lower cholesterol levels, as well as provide antiviral support. Use one or two chopped raw or lightly cooked cloves a day in a variety of meals.
- Green tea. It provides EGCG, a polyphenol than may help to moderate inflammation and lower cholesterol. Substitute a cup of heart-healthy green tea, either hot or on ice for your morning coffee or afternoon soda.
- Soluble fiber. It has a powerful cholesterol-lowering effect. Beans and legumes are good sources to add to your diet – aim for one or two servings per day. You can also add 1-2 tablespoons of ground flaxseed to salads or smoothies.
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