Your blood carries oxygen and nutrients throughout your body. If your arteries become narrow or hardened, your heart must work harder to pump blood to other body areas. This condition, known as hypertension, or high blood pressure, increases your risk for heart attack, stroke and heart disease. High cholesterol, or excessive fat content in your blood, also makes it difficult for your heart to function properly. A nutritious diet can help prevent or reverse these conditions and enhance your overall health.
Fruits and Vegetables
Fruits and vegetables provide rich amounts of fiber and nutrients that help your body protect itself from infections and disease. Consuming fresh, uncooked fruits and vegetables leads to improved blood circulation, according to Brigitte Mars, a herbalist, nutritionist and author of "Rawsome!: Maximizing Health, Energy, and Culinary Delight with the Raw Foods." Fruits and vegetables, whether fresh or cooked, also promote positive blood pressure and cholesterol levels. As fiber and water-rich foods, fruits and vegetables enhance fullness and provide fewer calories than commercially prepared snack foods, making it easier for you to manage your appetite and weight. Choose whole produce over juices and canned fruit with added sweeteners, which often provide fewer dietary benefits.
Fatty Fish
Fatty fish, such as salmon, mackerel, halibut, albacore tuna, herring, lake trout and sardines, supply omega-3 fatty acids -- essential fats that promote positive heart health and brain function. The American Heart Association recommends cutting back on saturated fat sources, such as red meat, and consuming fatty fish at least twice each week for improved blood pressure and heart health. For heightened benefits, prepare fatty fish using natural herbs, lemon juice or low-sodium seasoning blends rather than butter. Heart-healthy cooking techniques include broiling, baking and steaming.
Whole Grains
Whole grains, such as oats, whole wheat, barley, brown rice, wild rice and quinoa, are valuable sources of nutrients and fiber. As low-glycemic foods, whole grains have a mild effect on your blood sugar levels and promote more satiation between meals than refined grains, such as white flour. MayoClinic.com describes whole grains as cholesterol-lowering, heart-healthy foods. To ensure maximum benefits, read nutrition labels on prepared breads, pasta and cereals and select those that list whole grains, rather than "enriched" grains or flour, as main ingredients.
Nuts, Seeds and Plant-Based Oils
Nuts, seeds and plant-based oils provide healthy fats that promote nutrient absorption, brain function and skin health. Saturated and trans fat sources, such as butter, margarine, shortening and deep-fried foods, raise LDL, or "bad," cholesterol. For improved blood pressure and cholesterol levels, replace butter and margarine with healthy alternatives, such as olive or canola oil, in baked goods, salad dressings, stir-fries and grilled dishes. For omega-3 fatty acids benefits, consume canola oil, walnuts and/or ground flaxseed regularly. Peanut and almond butter provide heart-healthy alternatives to high-fat cheese on crackers and bread.
References
- "Rawsome!: Maximizing Health, Energy, and Culinary Delight with the Raw Foods"; Brigitte Mars; 2004
- American Heart Association: Managing Blood Pressure With a Heart-Healthy Diet
- MayoClinic.com: High Cholesterol: Lifestyle and Home Remedies
