Inflammation is the latest trending health topic, and it’s connected to your heart.
Acute inflammation is necessary and normal as a response to illness or injury and resolves after the immune system does its job. But chronic inflammation can be harmful. Not usually accompanied by any major symptoms, it’s a low-grade inflammation that persists for a long time and can be related to environmental toxins and lifestyle factors such as diet and being sedentary. Over time, this type of inflammation can increase your risk for diabetes, high blood pressure, heart disease, and dementia.
Luckily for us, several foods can help lower inflammation levels in the body. As an added bonus, the foods on this list also help support a healthy heart.
Here are 7 of the best anti-inflammatory foods to add to your diet for better heart health.
1. Olive Oil
Olive oil is flavorful, popular, and a cornerstone of the Mediterranean diet, which has been ranked the healthiest diet for seven years running. It is also a great source of unsaturated fat. This is the type of fat that’s liquid at room temperature and has been associated with better overall heart health. Olive oil also boasts some impressive anti-inflammatory benefits. Research has found the oleic acid that’s present in the olive oil reduces a type of inflammation that’s commonly seen as a precursor to heart disease. Add it to salad dressing, pasta, soup, roasted vegetables, and more to up your intake.
2. Legumes
Legumes include foods like beans, chickpeas, edamame, and lentils—all things that we all could stand to be eating more of. They are packed with fiber, complex carbs, plant-based protein, and nutrients like potassium and magnesium. They can help lower blood pressure, promote healthy cholesterol levels, and improve overall heart health. The combination of potassium and magnesium not only promotes healthy blood flow but also can reduce inflammation levels. Not to mention, most legumes are very water efficient and are an environmentally-friendly food option.
3. Fatty Fish
When people in the nutrition world say “fatty fish,” what they’re really talking about are fish high in omega-3 fatty acids. These are unsaturated fats that are renowned for their heart-health and anti-inflammatory benefits. In fact, one study found that those who ate 1.5 servings of fatty fish per week were 40% less likely to have a heart attack. Fatty fish include things like tuna, salmon, sardines, mackerel, catfish, and shrimp. Buying them canned is a great budget-friendly way to up your intake.
4. Potatoes
Potatoes might get a bad rep with the rise of low-carb dieting, but they’re a super nutritious and versatile food that’s worth a spot on your plate. One medium potato packs in 4 grams of fiber and 37% of your daily potassium needs, nutrients that are crucial for healthy blood pressure, cholesterol levels, and heart health. Just be mindful of how potatoes are prepared (opt for baked or stewed preparations rather than fried) and watch out for high-sodium and high-saturated fat toppings.
5. Nuts & Seeds
Nuts and seeds are a healthy snack option wrapped up in a convenient package. They contain a delicious combination of fiber, unsaturated fat, and plant-based protein that makes them both satisfying and nourishing. They come in a variety of shapes, sizes, and flavors—so don’t be afraid to try a nut or seed that’s new to you. And remember, natural nut butters without added salt or sugar are great ways to up your intake too!
6. Berries
Berries are touted as one of the most brain-healthy foods thanks to their rich antioxidant content. Two types of polyphenols (anthocyanins and resveratrol) commonly found in red and purple produce help block damage to the cells and alleviate inflammation. They are also a great source of fiber and heart-healthy vitamins and minerals. Fresh berries are a good option when they’re in season but have a very short shelf life, so opt for frozen berries if you're worried about food waste.
7. Leafy Greens
Dark leafy greens are some of the most nutrient-dense foods on the planet. They’re a great source of the heart-healthy combo potassium and magnesium. Plus, they’re packed with antioxidants, including carotenoids, which can help reduce plaque in arteries. Leafy greens also offer an impressive amount of fiber which further bolsters heart health. Add more greens like kale, collards, chard, spinach, mustard greens, and more to reap the benefits.
The Bottom Line
A balanced diet with healthy fat, protein, whole grains, legumes, and a variety of produce is one of the best things you can do to keep your heart at its healthiest. This list is just a small example of the foods that can help you reach that goal while also lowering levels of chronic inflammation in the body. Focus on adding these foods into meals you already regularly eat to make it easier, and choose canned and frozen options to reap all the nutrients at a fraction of the price.
©2024 Amplified Life Network
