5 Heart Healthy Foods

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!*

  1. 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.”[1]

  2. 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.”[2] Omega-3 can reduce inflammation and provide other helpful functions for the heart.

  3. 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.”[3] The best part about berries (other than the heart health benefits) is they make a great snack!

  4. 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.”[4]

  5. 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.”[5] 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.


[1] “The Avocado.” The Heart Foundation, www.heartfoundation.org.au/the-avocado.

[2] “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/.

[3] Basu, Arpita et al. “Berries: emerging impact on cardiovascular health”Nutrition reviews vol. 68,3 (2010): 168-77.

[4] “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.

[5] “Chia Seeds.” The Nutrition Source, Harvard University, 30 May 2018, www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/.

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