Did you know that heart disease affects about one-third of the population? High blood pressure, cholesterol levels, and inflammation are all risk factors that threaten heart health. There are effortless ways to reduce potential risks, and including superfoods into your diet is one of them.

Adding more nutritional value to your life never hurts anyone. There are a handful of foods that promote healthy living. With February being National Heart Month, celebrate by considering adding the following foods into a daily diet!

Greens and Vegetables
Vitamins, minerals, and antioxidants are found in greens and vegetables. They protect cells and slow down plaque buildup. This is essential for reducing bad cholesterol within the arteries. Having spinach, kale, broccoli, and cabbage, is especially beneficial because they provide vitamin K. Vitamin K keeps arteries clear and reduces excessive blood clotting. Without this protection, the heart won’t receive the necessary blood flow. Also found in greens and vegetables, vitamin A is an additional source of antioxidants. Carrots, sweet potatoes, and peppers are some of the most common.

Berries
Full of nutrients, berries have the power to lower cholesterol and blood pressure too. They can eliminate inflammation around the heart. Like leafy greens and vegetables, berries are packed with antioxidants. If you’re looking to get specific, eating blueberries once a day improves the cells within blood vessels. As mentioned, this is vital to prevent high blood pressure and clotting.

Fish
Consuming fish provides the body with omega-3. These fatty acids reduce triglycerides, a type of fat in the bloodstream that can lead to plaque buildup and an irregular heartbeat. Salmon, mackerel, and tuna are easy omega-3-filled fish that are easy to prepare and help keep the arteries clear. Fish oil capsules can get the job done if consuming seafood isn’t preferred. A daily omega-3 supplement has the same benefits and can be more convenient. Other omega-3 supplements, such as krill or algal oil, are similar alternatives.

Walnuts & Almonds
Aside from being a great source of fiber and micronutrients, walnuts have been proven to prevent cardiovascular disease. Including just a few servings of this snack can go a long way.
Despite belonging to different food groups, walnuts contain omega-3, just like fish. Regularly eating walnuts can decrease LDL, otherwise known as bad cholesterol, and limit artery blockage.

Almonds are notorious for having a variety of vitamins that are good for the heart. Made up of fats and fibers, there are similar benefits to eating almonds found in the food groups previously mentioned. Aside from promoting a healthy cardiovascular system and reducing blood pressure, almonds can help with weight loss due to how filling one serving can be. Be wary of excessive weight gain, as it can contribute to fatty material building up in the arteries.

Dark Chocolate
Usually considered a guilty pleasure, snacking on dark chocolate is another food that helps the heart stay healthy. Dark chocolate has natural anti-inflammatory compounds called flavonoids. They are another source of antioxidants and contain anti-inflammatory properties, thus linked to preventing cardiovascular issues. Enjoying a little here and there can’t hurt. With that in mind, be aware of factors such as high sugar and caloric intake.

Personal Care and Memory Care Communities prioritize healthy living. Our communities include three meal dining services with healthy options that encourage well-being. Residents can enjoy nutritious meals in a restaurant-style atmosphere, making it easy and enjoyable to promote a healthy heart. Visit the Personal Care and Memory Care websites to discover more about our care services and amenities.