When it comes to heart health, there are some nutrients that are known to provide benefits to your cardiovascular system. Omega-3 fats, fiber, antioxidants, and flavonoids are just a few of these nutrients and compounds, and luckily there are a variety of ways to include them in your heart-healthy snacks.
Your heart itself isn’t the only thing to focus on when taking care of your overall cardiovascular health. With the purpose of support your heart healthYou should also take care of your blood vessels as they are responsible for carrying oxygen and nutrient-rich blood from the heart to all your essential organs.
To keep your heart and blood vessels in top condition, here are the top four snacks to eat. Keep reading, and for more, do not miss The #1 Best Protein to Eat for Your Heart, Says a Dietitian.
unsaturated fats and omega-3 fats, in particular, are some of the most important ingredients when it comes to supporting your cardiovascular system. According to the Centers for Disease Control and Prevention (CDC)Heart disease is the leading cause of death in the United States. Cholesterol and triglyceride levels and the buildup of arterial plaque are risk factors associated with the development of heart disease, and research indicates that omega-3 fats may have a positive impact on these metrics. In fact, A study found that omega-3 supplementation resulted in higher levels of HDL cholesterol (the healthy form) and lower levels of triglycerides.
A diary omega-3 supplement Can be beneficial; however, you can also include the omega-3 you consume through your food. trail mix is a great way to do it, as there are a variety of nuts and seeds that contain this heart-healthy fat.
Nuts are at the top of the list with almonds, hazelnuts, macadamia nuts and walnuts also contributing healthy fats. Throw in some hemp seeds for an omega-3 boost, no-sugar-added dried fruit for some antioxidants, and even a sprinkle of dark chocolate chips for flavonoids (more on this nutrient later). A homemade trail mix low in salt and added sugar is an easy, convenient and customizable snack that supports your heart health.
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Canned or packaged tuna it may be one of our most convenient protein sources on the market. Not only is this food easy to grab as an on-the-go snack and packed with lean protein, it’s also packed with omega-3 fats. Mix it with mashed avocado to increase unsaturated fats or even avocado-based mayonnaise for a healthier tuna salad. canned salmon and sardines are also a source of protein-rich omega-3 fats that you can add to crackers for an easy snack.
The crackers you serve as part of this snack can also support heart health. Fiber It is found in many foods, such as fruits, vegetables, beans, and whole grains. When choosing heart-healthy crackers, look for options that are whole grain and bonus if they contain omega-3-rich seeds, like chia or flax. An analysis found that people who ate the most fiber can reduce their incidence and mortality from cardiovascular disease. This is likely due to the cholesterol-lowering effects of dietary fiber.
A popular snack, and even a meal, is avocado toast. With numerous ways to customize it to your own taste preferences, this snack can be packed with heart-health-boosting nutrients. Avocados contain unsaturated fats, and in A study they were found to be associated with a reduction in LDL cholesterol levels (the bad form), which may further reduce the risk of heart disease. Avocados also contain potassium, which is an electrolyte that is also beneficial for heart health and can even help lower blood pressure.
Whole grain toast would be the best accompaniment to your avocado due to its heart-healthy benefits. To boost the nutrient profile of your avocado toast even more, add a few tomato slices on top. Tomatoes are full of lycopene which has antioxidant properties and research indicates that increasing blood levels of lycopene may have a positive impact on blood lipids and blood pressure. Other foods rich in lycopene are red bell pepper, grapefruit, watermelon, and papaya.
All berries contain a variety of compounds and nutrients that can support heart health. Flavonoids are one of these compounds, and research suggests that dietary flavonoids, such as those found in berries, citrus, tea, and cocoa, may have a positive impact on blood pressure and cardiovascular disease risk. Berries also contain fiber, which can lower cholesterol, and antioxidants that help maintain cellular health by protects against inflammation and oxidative stress.
To make your smoothie a balanced snack, add a source of healthy fats and protein. Chia, hemp, and ground flaxseeds are great choices for an Omega-3 fat source that also provides some protein. Plus, you can add a tablespoon of nut or seed butter, plain Greek yogurt, protein powder, or collagen for an extra kick. protein booster. Lastly, a handful of green leafy vegetablessuch as kale or spinach, will increase your intake of fiber and antioxidants, and add bulk to your smoothie to help increase your satiety factor.
