6 Heart-Healthy Foods You Should Eat in January

Heart disease is the leading cause of death in the United States. Yet, according to the American Heart Association, half of Americans are unaware of this sobering statistic. The good news is that a diet rich in heart-healthy foods can significantly reduce your risk of developing this all-too-common disease.

Although there are many foods that can improve heart health, sometimes it is necessary to make a short list. So we reached out to nutrition experts to find out their favorite heart-healthy foods. Prepare your shopping list. You’re going to want to add these six foods, stat!

1. Oily fish

There’s a reason why nutritionists are big fans of seafood. Oily fish, like canned salmon, mackerel, sardines, and tuna, contain heart-healthy omega-3 fatty acids. “Omega-3 fatty acids reduce inflammation, lower blood pressure, and lower triglycerides, key ingredients for optimal cardiovascular health,” says Patricia Bannan, MS, RDN, author of From burnout to balance. No wonder the AHA recommends eating at least two servings of fish per week.

If you’re new to seafood, Bannan recommends incorporating two varieties of fatty fish into your weekly meal plan. For a quick and tasty dinner, she likes to cook salmon or mackerel with a squeeze of lemon and a sprinkle of herbs. Never made mackerel before? Try this grilled mackerel glazed with Gochujang. And if you think you don’t like salmon, this recipe will change your mind!

Adding canned tuna to salads, wraps, or tuna melt is also an easy way to get your omega-3 fix, says Bannan. Or, when you have no time, open a can of sardines and top the crackers with a dollop of mustard for a simple snack.

2. Leafy greens

Leafy greens are another star filled with heart-supporting antioxidants and potassium, says Pittsburgh-based sports nutritionist Leslie Bonci, MPH, RDN, FAND.

“Spinach, kale, and Swiss chard are full of potassium, which helps regulate blood pressure, and nitrates, which improve blood vessel function,” says Bannan. “They’re also high in magnesium and fiber, both linked to better heart health.” If that wasn’t enough, leafy greens are packed with heart-healthy vitamins C and K. Plus, they are low in calories and affordable.

You can add more leafy greens to your plate by quickly sautéing them in olive oil and herbs for a simple side dish, says Bannan. She also likes to mix them into soups, stews, grain bowls or warm salads. For more inspiration, check out these 19 Recipes Packed with Leafy Greens That Aren’t Salads.

3. Legumes

Bannan and Bonci unanimously agree that legumes are nutritional powerhouses thanks to their cholesterol-lowering soluble fiber. They are so powerful that one study found that people who regularly eat legumes are less likely to develop cardiovascular disease or coronary heart disease. Did we mention they also count as a protein And a vegetable?

While you can always boil beans or lentils, nothing beats the speed and convenience of opening a can of beans. These 16 casseroles that start with a can of beans can help you get started.

4. Olive oil

If you’re not yet cooking with olive oil, here’s your invitation to start. This staple of the Mediterranean diet is rich in monounsaturated fats and antioxidants, which fight inflammation and lower LDL cholesterol, says Bannan. Research has shown that a diet rich in olive oil can reduce the risk of cardiovascular disease by 16% and the risk of type 2 diabetes by 22%.

Given the versatility of olive oil, you can enjoy it in many different ways. Try it as “a great base for salad dressings, marinades and even roasted vegetables,” suggests Bannan. “Or, in colder months, as a finish to hearty soups and stews for added richness and heart-healthy benefits.”

5. Soy Foods

Whether it’s tofu, edamame or soy milk, soy foods are a fantastic addition to your kitchen, thanks to their high-quality protein and heart-healthy isoflavones, says Bannan . Research agrees. For example, one study found that people who ate soy foods, like tofu and natto, were less likely to develop cardiovascular disease or type 2 diabetes. In fact, eating just 1 ounce of tofu per day reduced the risk of cardiovascular disease by 18%.

If you’re new to soy foods, you don’t need to go fully vegan to enjoy their benefits. Make it easier on yourself by replacing soy milk with dairy milk in smoothies, lattes or baked goods. Or, spoon a cup of edamame into grain bowls, salads, or this hearty Egyptian edamame stew.

6. Whole grains

If you’re craving carbs, go ahead and opt for foods made from 100 percent whole grains, says Bonci. Whole grains retain the grain’s nutritious bran, germ, and endosperm. They are therefore full of fiber and antioxidants. This secret sauce of nutrients may help lower blood pressure and LDL cholesterol and fight inflammation.

However, if you must choose a cereal for your heart, make it with oats. Oats are naturally rich in a magical cholesterol-lowering fiber called beta-glucan. In addition to keeping cholesterol in check, research shows that oatmeal may help protect against stroke when replacing white bread or eggs. Go ahead and spice up your next bowl with these 6 creative takes on oatmeal.

Strategies to Improve Heart Health

“Prioritizing heart health not only reduces the risk of heart attacks and strokes, but also improves overall quality of life,” says Bannan. “Simple, consistent lifestyle changes, like incorporating heart-healthy foods, reducing stress, and exercising regularly, can lead to significant long-term benefits.” » These tips can help you get started.

• Move more: Incorporating and sticking to a regular movement program improves blood circulation, strengthens your heart (it’s a muscle!) and helps control weight.
• Focus on plant-based foods: No need to avoid all animal proteins. However, adding more plants to your diet can have major benefits for heart health. For convenience, consider canned beans, pre-washed spinach, berries, and whole-grain breads, pastas, and cereals.
• Eat consciously: Slowing down during meals and eating mindfully can help you adapt to your body’s innate hunger and fullness signals. This, in turn, can help you eat less, making it easier to maintain a healthy weight, another key to heart health.

The essentials

“The heart is literally the body’s central processing unit, so it’s smart to take care of it,” says Bonci. And the best place to start is in your kitchen. By strategically stocking your refrigerator and pantry with fatty fish, leafy greens, legumes, olive oil, soy foods, and 100% whole grains, you’ll always have within reach get enough heart-healthy foods. Of course, cardiovascular health is about more than what you eat. It’s also a question of lifestyle. So slow down, enjoy your food and make time for daily physical activity. Combined with a balanced diet, it’s a powerful prescription for heart health!