What are five heart-healthy foods?

There are many foods that can help you prevent heart disease. Some of them help by lowering your blood pressure or keeping your cholesterol in check. Also, a good diet for the heart includes vitamins, minerals, anti-oxidants, and fiber. It must also be low in trans fats and saturated fats.  

Include the following five heart-healthy foods into your diet:

Salmon 

This fish is packed with omega 3 fatty acids and is also a great source of protein. The great thing about salmon is that it can be easily cooked and tastes delicious. The American Heart Association recommends eating salmon twice a week. 

This delicacy can be prepared in the oven, the microwave, or on the grill. There are two varieties of salmon:  the raw type which is usually used as appetizers or on bagels with capers and cream cheese. Then there is the dry smoked, which has a more cooked appearance and a smoky taste.    

Blueberries

Blueberries contain many nutrients. The nutrient responsible for their coloration, anthocyanin, provides great disease-fighting power. They also contain fiber and vitamin C. 

Along with your cereal, blueberries provide a fiber and antioxidants. You can also eat them with a fresh salad, as a snack, or for dessert. 

Walnuts

Walnuts are also rich in Omega 3 fat but is not the same as found in fish, but.  Walnuts are also packed with a lot of good fats. The recommended amount is around 5 ounces each week to reduce your chances of getting heart disease by half.  

Spinach

The numerous amounts of minerals, vitamins, and phytochemicals give spinach its characteristic rich and dark color. Among the many benefits of spinach, it is a powerful disease fighter, eyesight guardian, and it also helps prevent heart disease. 

You can add this to your salad, a pizza, soups, stews, and pasta.  

Yogurt

Yogurt is high in potassium, which has the action of lowering your blood pressure. When choosing yogurt, make it low-fat as this contains little to no saturated fat. Keep in mind that saturated fats can increase your cholesterol levels.