Protect Your Heart with These Easy Meal Add-Ins

What is the biggest disadvantage for our health? This is not cancer or even an accident, but a heart health problem. According to the American Heart Association, one in four deaths in the United States is caused by heart health problems, which include heart attack and stroke. These statistics are frightening, but the good news is that we can do something powerful to avoid becoming victims of this health problem.

Even if you’re one of the 47 percent of Americans living with a major risk factor, there are preventive measures you can take to improve heart health, says registered dietitian Dawn Jackson Blatner. All you have to do is make a few simple lifestyle changes, starting with a diet.

says Blatner. “Research has consistently shown us that a balanced diet containing heart-healthy unsaturated fats and several servings of fruits and vegetables can provide additional protection against heart attack and stroke.”

Here are five of Blatner’s favorite foods that you can easily include in your diet to get a daily dose of heart-healthy compounds.


Salmon and other fatty fish, such as sardines, are rich in omega-3, which reduce the risk of irregular heartbeat and reduce plaque formation in the arteries. If fish is not included in your diet yet, it’s time to start. The cooking and cooking time of fish dishes is much shorter than that of chicken, beef and pork, which makes them an ideal dish on weekdays.


Leafy greens contain nitrates, useful compounds that not only reduce the risk of a heart attack, but can also increase survival after a heart attack. In addition, spinach, cabbage and other dark green vegetables contain carotenoids that support the health of blood vessels. Therefore, try to eat at least one cup of leafy greens every day, for example, scrambled eggs with morning eggs, green juice as a snack or leafy salad for lunch or dinner.


They contain protein, fiber and healthy fats that work together to make us feel full and satisfied. Although they contain a lot of fat, studies show that people who consume nuts daily are slimmer than those who do not, and staying slim is naturally good for the heart. Therefore, keep almonds, walnuts or pistachios on hand for a snack, and choose those that undergo minimal processing, and avoid candied or highly salted nuts.


Good news: Daily consumption of dark chocolate can reduce heart attack and stroke in high-risk patients. The magic compound here are flavonoids, which are useful for blood pressure and blood clotting, and also reduce inflammation. If you want to make chocolate after dinner, choose brands with 60-70 percent cocoa content that do not contain milk fat in the ingredients list.


Contrary to current opinion, eating one egg a day does not have a negative impact on heart health and can actually reduce the risk of stroke by 12 percent, according to a recent review of a 30-year scientific study cited by AM. . But not all eggs are created equal. For example, the best Eggland eggs contain 25 percent less saturated fat, five times more vitamin D, more than twice as much omega-3 and three times more vitamin B12 than regular eggs. Eggland’s Best’s excellent nutrition profile is based on its signature fully vegetarian diet. So start and experiment with recipes in which poached eggs, baked and even hard-boiled Eggland are used to prepare dishes that are healthy for the heart.

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