It’s an indisputable truth and we’ve known it for more than a century: “You are what you eat.”
Your diet is a major component of physical health along with physical activity, and eating healthy, nutritious foods is one the best ways to combat cardiovascular disease. The simple meal decisions we make on a day-to-day basis contribute to overall long-term health.
According to the American Heart Association, it’s important to use up as many calories as you take in each day. A typical diet for moderately active adults consists of 2,000 calories per day, but factors such as age, gender, and physical activity level may boost or lower that number. Knowing how many calories are in your favorite foods and beverages will help you maintain your weight.
Eating a balanced variety of foods from all five food groups (vegetables/beans, fruit, whole grains, lean meats, and low-fat dairy) will ensure your body is getting all the nutrients it needs. And it’s important to limit the number of saturated fats, trans fats, red meat and sweetened beverages you consume each day.
Below are five foods that can help improve cardiovascular health:
1. Fish such as wild salmon, albacore tuna and Atlantic mackerel, as well as oysters and mussels, are all high in omega-3s – a fatty acid that helps your heart beat regularly. Omega-3s are also found in walnuts and leafy vegetables.
2. Blueberries, strawberries, and raspberries are rich in polyphenols and antioxidants, as well as vitamin C. A recent study by the Harvard School of Public Health found that women who eat three servings of blueberries and strawberries per week can reduce their heart attack risk by nearly one-third.
3. Kidney beans, black beans and garbanzo beans (also known as chickpeas) are high in protein, minerals, and fiber, and can help control cholesterol. Canned varieties of legumes without salt are the healthiest option.
4. Asparagus contains asparagine, an amino acid that helps the body get rid of excess salt, which can increase blood pressure. Asparagus also contains glutathione, a compound that helps break down cancer-causing carcinogens.
5. Oatmeal contains a soluble fiber called beta-glucan, which studies have shown can lower LDL cholesterol. High levels of LDL, also known as “bad cholesterol,” are associated with heart attacks and blood clots.
Dr. Jason Kaster, D.C. is also a well-respected Nutritionist. He is ready to help you make dietary and lifestyle changes to improve your cardiovascular health. Give the office a call to schedule today 239-332-2555 or visit online www.drkasters.com
Originally posted: http://drkasters.com/chiropractic-blog/diet-nutition/nutrition-affects-heart-health/