5 Heart Healthy Foods
Looking to add some heart healthy snacks to your meal plan? Check out these tasty treats and indulge in the deliciousness!*
Avocado: Avocados are a healthy fat, meaning they’re rich in monounsaturated fats. This fruit contains “powerful antioxidants, a broad spectrum of vitamins such as vitamin C, vitamin E, Vitamin K and B vitamins like B5, B6 and folic acid, anti-inflammatory and cholesterol reducing phytosterols, valuable minerals like manganese, copper, magnesium and potassium, and beneficial levels of dietary fibre.”
Salmon: This fish is rich in omega-3, a healthy fatty acid. According to the Harvard School of Public Health, omega-3 fats “are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes.” Omega-3 can reduce inflammation and provide other helpful functions for the heart.
Berries: How would you like to love your heart by grabbing a handful of berries? “Studies have also reported specific associations between berries or berry flavonoids (anthocyanins) and cardiovascular health.” The best part about berries (other than the heart health benefits) is they make a great snack!
Walnuts: Nuts have a lot of health benefits, including unsaturated fats (like avocados), omega-3 fatty acids (like salmon), fiber, vitamin E, and l-arginine, “a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots.”
Chia Seeds: Chia seeds--they’re not just for fun, decorative planters and endlessly catchy TV jingles. “Chia seeds come from the plant Salvia hispanica L., and were at one time a major food crop in Mexico and Guatemala. Cultivated as a food source as early as 3500 BC, it was offered to Aztec gods in religious ceremonies.” They’re rich in fiber, protein, calcium, and omega-3 fatty acids. Plus, they’re super easy to add to a smoothie!
What are your favorite heart healthy snacks? Let us know in the comments!
*Vemma Nutrition Company recommends following a healthy approach to weight loss by consulting with your physician or health care professional prior to starting any new exercise or diet plan.
 “The Avocado.” The Heart Foundation, www.heartfoundation.org.au/the-avocado.
 “Omega-3 Fatty Acids: An Essential Contribution.” Harvard School of Public Health, Harvard University, www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/.
 Basu, Arpita et al. “Berries: emerging impact on cardiovascular health”Nutrition reviews vol. 68,3 (2010): 168-77.
 “Eating Nuts for Heart Health: Why It Works.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 9 Jan. 2019, www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635.
 “Chia Seeds.” The Nutrition Source, Harvard University, 30 May 2018, www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/.