Top 6 Nutrients to Prevent Heart Disease
Ready to learn about the top nutrients that can keep your heart in tip-top shape? We love these heart-loving nutrients and want to help you love them as much as we do! Let’s chat about why they’re so important and discover some tasty ways to include them in your diet. As Health At Every Size (HAES) Dietitians, we work with our client to make heart health both fun and delicious!
1. Omega-3 Fatty Acids – The Heart’s Fishy Friends
Omega-3s are like the superheroes of heart health. These essential fats help reduce inflammation, lower triglyceride levels, and keep your arteries nice and flexible. They also prevent the formation of dangerous clots.
Get More Omega-3s:
Eat fatty fish like salmon, mackerel, or sardines twice a week.
Add chia seeds or flaxseeds to your smoothies, oatmeal, or yogurt.
2. Fiber – The Artery Broom
Fiber, especially soluble fiber, is your heart’s best friend because it helps reduce bad cholesterol (LDL). It binds with cholesterol in the digestive system and helps remove it from your body.
Get More Fiber:
Start your day with oatmeal topped with fruits and nuts.
Snack on fruit and vegetables like apples, carrots, and berries.
3. Potassium – The Blood Pressure Regulator
Potassium is crucial for maintaining healthy blood pressure levels. It helps balance sodium levels in your body, reducing the strain on your heart.
Get More Potassium:
Enjoy smoothies with banana or avocado.
Add spinach and roasted sweet potatoes to your salads.
4. Magnesium – The Relaxing Mineral
Magnesium helps relax blood vessels and regulate blood pressure. It also plays a role in maintaining a healthy heartbeat and preventing heart arrhythmias.
Get More Magnesium:
Include nuts and seeds like almonds and pumpkin seeds as a cereal topping.
Add a handful of dark leafy greens like spinach and kale to soups and stir-frys.
5. Antioxidants – The Heart’s Shield
Antioxidants like vitamins C and E protect your heart by neutralizing free radicals that can cause oxidative stress and damage to your arteries.
Get More Antioxidants:
Include colourful fruits and vegetables like berries, citrus fruits, and bell peppers to all your meals.
Add a handful of nuts like almonds or sunflower seeds to your salads or into your favourite cookie recipe.
6. Monounsaturated Fats – The Good Fats
Monounsaturated fats help lower bad cholesterol levels and increase good cholesterol (HDL). They also reduce inflammation and stabilize heart rhythms.
Get More Monounsaturated Fats:
Use olive oil as your primary cooking oil.
Add mashed avocado to your sandwiches and wraps.
Incorporating these nutrients into your diet can be easy and delicious. Remember, it’s not just about eating right; it’s about enjoying the journey to a healthier heart. So, let’s make heart health a tasty adventure, one nutrient at a time!
Stay heart-healthy and keep smiling!
For more tips and delicious recipes, feel free to reach out, we love helping our clients and friends love their food AND take care of their hearts.
References:
American Diabetes Association: The Evidence for the Effectiveness of Medical Nutrition Therapy in Diabetes Management
CareSpace Health: The Benefits of Working with a Registered Dietitian
Doctor On Demand: The Benefits of Seeing a Registered Dietitian Nutritionist
