As a nutritionist, I have noticed that compliance is the biggest obstacle. Changing one’s diet and fitting it into one’s schedule is challenging to say the least. Starting with a few small changes and gaining momentum is usually the easiest way to go for most people.
Adding a few of these 5 foods to one’s diet can help the heart as well as overall health, and it is not that difficult. They contain many vitamins and minerals as well as antioxidants, fiber, and fatty acids.
Salmon
I LOVE salmon. It is rich in omega-3 fatty acid, including EPA and DHA, protein, B vitamins, potassium, selenium, and astaxanthin. Salmon helps decrease triglycerides and increases HDL (good) cholesterol. One serving of 3.5 ounces of salmon provides about a gram of omega-3 fatty acids.
Avocados
They are high in fiber and monounsaturated fat (good fat) which helps lower LDL (bad cholesterol) and increase HDL (good cholesterol). It also helps decrease the risk of certain cancers.
Spinach
Is very high in lutein, which helps lower LDL and protects cholesterol buildup in the arteries. Kale is also a great green leafy vegetable packed with vitamins and minerals.
Tomatoes
Did you know they contain lycopene which is an antioxidant that helps lower LDL (bad cholesterol) and atherosclerosis (hardening of the arteries)? It is also good for skin, hair, and bones.
Walnuts
According to a study published in 2015 by the Harvard Health Publishing, eating 2 ounces of walnuts a day for 6 months lowered both total and LDL cholesterol levels. They also contain folate, vitamin E, and lots of good fats.