5 Food Sources For A Happy Heart

Keep your heart healthy & happy by adding these foods to your plate!

Heart disease remains one of the leading causes of death among Americans today. Coronary Artery Disease, a common type, is caused by cholesterol deposits or plaques forming in the arteries, which can lead to heart attacks. Risk factors include high blood pressure, elevated cholesterol levels, a sedentary lifestyle, and a diet lacking in balance and nutrient-dense foods.

Thankfully, there are many ways to reduce and manage the risk of heart disease through nutrition and lifestyle changes. Incorporating heart-healthy foods into your diet is a great place to start. Here are some nutritious options to consider:

Walnuts

Walnuts have been linked to reducing major heart disease risk factors like high blood pressure and cholesterol. They are the only tree nut that serves as a fantastic plant-based source of omega-3 fats, which may help increase "good" HDL cholesterol and lower "bad" LDL cholesterol.

Enjoy a serving (1 oz) of walnuts as a quick midday snack, or add chopped walnuts for a perfect crunchy topping on salads and breakfast oats. One of my favorite ways to enjoy this healthy fat is in my No Bake Strawberry Granola!

Artichokes

Artichokes are a fantastic source of fiber and nutrients, including potassium, which can help regulate blood pressure. A medium artichoke provides around 7 grams of fiber, which is approximately one-third of your daily fiber needs. Adequate fiber intake is linked to reducing the risk of stroke, hypertension, and coronary heart disease.

You can bake, steam, or boil artichokes and incorporate them into various dishes like salsa, hummus, pasta, and more. They’re a versatile and delicious way to boost your nutrient intake and support heart health.

Salmon

As mentioned earlier, omega-3 fats are excellent for reducing heart disease risk factors, such as lowering cholesterol. Salmon is a fantastic marine source of omega-3 fatty acids, providing 2,260 mg in a 3.5 oz serving. The American Heart Association recommends eating fish, specifically fatty fish like salmon, at least twice a week.

I love to bake seasoned salmon with a frozen veggie mix for a quick and easy sheet pan dinner on busy weeknights. You can also shred leftover salmon with a fork to toss into salads or enjoy as a topping on crackers for a delicious and nutritious snack.

Edamame

Incorporating plant proteins into your diet throughout the week has been linked to a lower risk of developing heart disease and reducing inflammation. Edamame is a fantastic option, providing 17 grams of soy protein and 8 grams of fiber per cup. Along with salmon and walnuts, edamame also adds a boost of omega-3 fatty acids to your daily intake.

You can buy edamame fresh or frozen and add it to various recipes. For a simple snack, try squeezing steamed or boiled edamame beans out of the pod. They also make great additions to fresh salads, soups, nourish bowls, stir-fries, and more. Roasting edamame with seasonings is another delicious way to enjoy this nutritious bean.

Oats

Oats are a fantastic whole grain choice to include in your diet, thanks to their high content of soluble fiber, particularly beta-glucan, which has been linked to cholesterol-lowering effects. Oats are incredibly versatile and can be enjoyed in many ways. Here are some of my favorite quick and easy methods to incorporate oats into your meals:

Overnight Oats

Peanut Butter & Cacao Crepes

Banana Bread Oats

Date & Banana Cakes