When it comes to heart health, there are several nutrients that are known to benefit the cardiovascular system. Omega 3 fats, fiber, antioxidants and flavonoids are just a few of these nutrients and compounds, and fortunately there are different ways to include them in heart-healthy snacks.
It is not just the heart that needs to be focused on when caring for the overall health of the cardiovascular system. To support your heart’s health, you must also take care of your blood vessels, because they are responsible for delivering oxygen and nutrient-rich blood from the heart to all your vital organs. Because there is.
Here are four of the best snacks you should eat to keep your heart and blood vessels in top condition. Read more, and for more, don’t miss the # 1 best protein to eat for your heart, says nutritionists.
Unsaturated fats, especially omega-3 fats, are some of the most important components in supporting the 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 arterial plaque accumulation are risk factors associated with the development of heart disease, and studies show that omega 3 fat may have a positive impact on these indicators. In fact, one study found that supplementation with omega 3 increased levels of HDL cholesterol (healthy form) and decreased levels of triglycerides.
Daily omega 3 supplements may be beneficial. However, you can also include omega 3s that you consume through food. With a variety of nuts and seeds containing this heart-healthy fat, trail mix is a great way to do that.
Walnuts are at the top of the list, and almonds, hazelnuts, macadamia nuts, and pecan nuts also contribute to healthy fats. Add some hemp seeds for an omega 3 boost, dry fruit without sugar for some antioxidants, and even a pinch of dark chocolate chips for flavonoids (about this nutrient) Will be explained in detail later). A low-salt, sugar-added homemade trail mix is an easy, convenient and customizable snack that supports heart health.
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Canned or packaged tuna may be one of the most convenient sources of protein on the market. This food is easy to light on the go and is not only packed with lean protein, but also contains omega 3 fats. Mix with mashed potatoes to increase unsaturated fats, or mix with avocado-based mayonnaise to make tuna salad healthier. Canned salmon and sardines are also a source of protein-rich omega 3 fats and can be easily added to crackers for light meals.
The crackers used as part of this snack also help with heart health. Dietary fiber is found in many foods, including fruits, vegetables, beans, and whole grains. When choosing a healthy cracker for your heart, look for whole grains and bonus options if they contain omega 3 rich seeds such as chia and flax. According to one analysis, those who consume the most fiber can reduce the incidence and mortality of cardiovascular disease. This may be due to the cholesterol-lowering effect of dietary fiber.
Popular treats, and even meals, are avocado toasts. In many ways to customize to your own taste, this snack can be packed with nutrients that enhance heart health. Avocado contains unsaturated fats, and one study found that it was associated with lower LDL cholesterol levels (bad form). This can further reduce the risk of heart disease. Avocado also contains potassium. Potassium is also beneficial for heart health and helps lower blood pressure.
Whole grain toast is the best accompaniment to avocado because of its healthy heart benefits. To further enhance the nutrient profile of the avocado toast, add a few slices of tomato on top. Tomatoes are rich in antioxidant lycopene, and studies have shown that elevated blood levels of lycopene can have a positive effect on blood lipids and blood pressure. Other foods high in lycopene include red peppers, grapefruit, watermelon, and papaya.
Every berry contains a variety of compounds and nutrients that help with heart health. Flavonoids are one of these compounds, and studies show that flavonoids in berries, citrus fruits, tea, and cocoa can have a positive impact on blood pressure and the risk of cardiovascular disease. Berry also contains fiber that can lower cholesterol and antioxidants that help support cell health by protecting against inflammation and oxidative stress.
To make your smoothie a balanced snack, add a healthy source of fat and protein. Ground chia, hemp, and flax seeds are a great option for an omega 3 fat source that also provides protein. In addition, you can add a spoon of nuts or seed butter, plain Greek yogurt, protein powder, or collagen to add a protein boost. Finally, a handful of leafy vegetables like kale and spinach help increase fiber and antioxidant intake and add bulk to smoothies to increase satiety.
