Heart Health Awareness Month: Foods to Support a Strong and Healthy Heart
ebruary is Heart Health Awareness Month, a time to focus on the importance of maintaining a healthy heart through both diet and exercise. A balanced approach to heart health involves not only eating nutrient-rich foods, but also staying active to support cardiovascular function. A diet rich in omega-3 fatty acids, antioxidants, and fibre can help reduce the risk of heart disease, while regular exercise strengthens the heart, improves circulation, and helps maintain healthy blood pressure and cholesterol levels. At Healthy Supplies, we offer a range of heart-supportive products to help you nourish your body and keep your heart in great shape.
Here are ten products to incorporate into your routine, alongside regular physical activity, for optimal heart health.
Chia seeds are a powerhouse of omega-3 fatty acids, fibre, and protein. They help lower cholesterol, reduce inflammation, and improve heart health. Sprinkle them over porridge, yoghurt, or salads for a heart-friendly boost.
Flaxseeds are an excellent source of plant-based omega-3 fatty acids, which play a key role in maintaining healthy cholesterol levels and supporting cardiovascular health. They are also rich in fibre, which helps lower blood pressure and improve heart function. Sprinkle ground flaxseeds on your breakfast cereal, smoothies, or stir them into yoghurt for an easy heart-healthy addition to your diet.
Almonds are rich in monounsaturated fats, vitamin E, and magnesium, all of which are beneficial for heart health. Snack on a handful daily or add them to baking and breakfast bowls.
Green tea is packed with antioxidants like catechins, which help reduce oxidative stress and improve circulation. Swap your morning cuppa for green tea to give your heart a healthy start to the day.
The active compound in turmeric, curcumin, has anti-inflammatory and antioxidant properties that support cardiovascular health. Add turmeric to soups, curries, or make a comforting golden latte.
Walnuts are a rich source of omega-3 fatty acids and polyphenols, which help reduce inflammation and support arterial health. Add them to granola, salads, or enjoy as a satisfying snack.
Pomegranate juice is high in polyphenols and vitamin C, which may help lower blood pressure and protect blood vessels. Opt for pure, unsweetened juice to maximise the benefits.
Oats are a fantastic source of beta-glucans, a type of soluble fibre that can reduce LDL (bad) cholesterol. Start your day with porridge topped with fresh fruit and seeds for a heart-healthy breakfast.
9. Dark Chocolate (85% cocoa or higher)
Dark chocolate is rich in flavonoids, which are powerful antioxidants that help maintain a healthy heart. Choose chocolate with at least 85% cocoa for minimal sugar and maximum benefits.
A staple of the Mediterranean diet, olive oil is full of monounsaturated fats and polyphenols that reduce inflammation and support healthy cholesterol levels. Use it in cooking or as a dip for fresh bread.
Tips for Supporting Heart Health
- Focus on Whole Foods: Incorporate a variety of fruits, vegetables, whole grains, and lean proteins into your meals.
- Stay Active: Aim for at least 150 minutes of moderate exercise each week.
- Manage Stress: Practice mindfulness, yoga, or other relaxation techniques to support overall wellbeing.
- Monitor Your Health: Regularly check your blood pressure and cholesterol levels.
This February, take advantage of Heart Health Awareness Month to make small but impactful changes to your lifestyle. By incorporating these heart-healthy foods into your diet, you can support your cardiovascular health and enjoy delicious, nourishing meals at the same time.