9 Plaleo Friendly, Heart Healthy Foods to Incorporate Regularly Into Your Diet
Blueberries: A true super food. Research has found that regular blueberry consumption has whole-body benefits, positively affecting nearly all systems! Of particular note is their effect on blood pressure and cholesterol. Not only are they anti-inflammatory, they have been shown to reduce the effects of oxidative stress, lower (and maintain) blood pressure, and improve blood fat balances.
Salmon: High in Omega-3 fatty acids, wild-caught salmon is a great tasting way to improve cardiovascular health, mood, joint pain due to inflammation, and decrease your risk of cancer.
Green Tea: High in antioxidants and polyphenols. Numerous studies show green tea consumption lowers the risks of a multitude of serious health conditions, including cancers, cardiovascular disease and Alzheimer’s.
Tomatoes: Provide antioxidant support and improve fat regulation in the bloodstream thanks to high amounts of lycopene and a whole host of other phytonutrients. These same nutrients have also been seen to prevent excessive blood platelet clumping, putting tomatoes in a unique position as it relates to cardiovascular health.
Extra Virgin Olive Oil: Monounsaturated fatty acids have been found to lower total cholesterol as well as LDL cholesterol levels, decreasing the risk of heart disease. They may also benefit blood sugar and insulin levels.
Spinach: The phyto-nutrient content of spinach puts it in a class all on its own. These nutrients, including flavonoids and carotenoids as well as peptides, have numerous anti-inflammatory and anti-cancer properties making spinach a must have on your list of foods to eat.
Avocado: Contains a multitude of important nutrients including potassium, vitamin K, vitamin E, fiber, magnesium, all b-vitamins except b-12, vitamin C, phosphorous, and omega 3s. Consumption of avocados can help regulate blood fat levels, decrease inflammatory risk, protect against oxygen-based damage, control blood sugar, and increase satiety and weight management benefits.
Red Wine: High levels of antioxidants and resveratrol may prevent damage to blood vessels, reduce LDL cholesterol and prevent blood clots. However, drinking in moderation is key, as studies have shown drinking more than 1 or 2 glasses a day can do more harm than good.
Dark Chocolate: In its purest raw form, chocolate has been found to be linked to over 40 health benefits including being anti-inflammatory, improving exercise endurance, improving gastrointestinal flora, reducing stress hormones, protecting against pre-eclampsia in pregnant women, lowering blood pressure, and is anti-carcinogenic.