Love Your Heart: Delicious Foods That Support Cardiac Health
Discover how to nourish your heart with these top ten superfoods, as recommended by experts at the National Heart Centre Singapore (NHCS). Packed with beneficial fats, antioxidants, and essential nutrients, these foods can lower your blood pressure, improve cholesterol levels, and keep your arteries healthy. Here’s how to incorporate them into your diet for optimal heart health.
1. Almonds
Almonds are nutrient powerhouses, offering heart-friendly monounsaturated fats and fiber, both of which help combat heart disease. They also support healthy cholesterol levels.
Tip: Opt for baked, unsalted almonds for snacking, or enjoy unsweetened almond milk as a refreshing drink.
2. Walnuts
Rich in omega-3 fatty acids, fiber, and plant sterols, walnuts work wonders in reducing cholesterol and inflammation in your arteries.
Tip: Snack on a handful daily, mix into salads, or spread walnut butter on toast as a tasty alternative to peanut butter.
3. Avocados
Avocados are brimming with potassium and monounsaturated fats, which help lower cholesterol and reduce heart disease risk.
Tip: Add avocado to salads, blend into smoothies, or enjoy it as a creamy spread.
4. Berries
Loaded with antioxidants like anthocyanins, berries combat oxidative stress and inflammation linked to heart disease.
Tip: Use berries in yogurts, cereals, or smoothies, or simply enjoy them fresh as a snack.
5. Broccoli
This cruciferous veggie is high in fiber, potassium, and antioxidants, all of which contribute to cardiovascular health.
Tip: Steam, bake, or stir-fry broccoli with lean meat, but keep salt usage minimal.
6. Carrots
Carrots’ antioxidants and potassium help maintain blood pressure and support heart health. They’re also rich in fiber, aiding in weight management.
Tip: Incorporate carrots into soups, salads, or stir-fries, or simply snack on them raw.
7. Oats
Oats contain beta-glucan, a type of fiber that lowers LDL cholesterol and reduces inflammation.
Tip: Prepare oatmeal, bake homemade granola, or try quick recipes like strawberry-banana oats.
8. Salmon
Fatty fish such as salmon and mackerel are rich in omega-3s, which lower blood pressure, reduce triglycerides, and combat inflammation.
Tip: Cook salmon grilled, baked, or poached—or enjoy it raw as sushi.
9. Soy Products
Tofu and other soy-based foods contain polyunsaturated fats that lower cholesterol and support heart health.
Tip: Include minimally processed soy foods like tofu in stir-fries, soups, or salads.
10. Tea
Both green and black teas are rich in polyphenols, which improve blood vessel function and reduce inflammation.
Tip: Enjoy a soothing cup of tea daily, hot or iced, for its heart-healthy benefits.
ALSO READ; Businessman’s Attack on Partner Left Fighting for Life After Domestic Wrangle Turns Deadly
Love Your Heart: Delicious Foods That Support Cardiac Health
