Your heart healthy plan
While you can’t have it both ways, maybe, just maybe, you can have it your way. Case in point - I recently worked with a client whose vascular doctor recommended a vegan diet, while her cardiologist recommended a Mediterranean diet. She came to me to figure out what in the world she was going to eat, since neither of those plans seemed realistic to her.
The first thing I encourage clients to do is to leave behind the all-or-none mentality and make one good choice, and then another. If you’re not sure where to start with heart healthy eating, pick one or two foods from the list below and plan to include them in your diet this week.
Salmon, tuna, and mackerel are considered fatty fish and are high in omega-3 fatty acids. Omega-3s reduce the chance of blood clots and limit cholesterol from becoming damaged and forming plaque (clogs) in the arteries.
Garlic has been shown to improve blood pressure, serum triglyceride levels, and cholesterol levels.
Oranges reduce the oxidation of cholesterol that leads to plaque formation.
Walnuts are a good source of omega-3s and unsaturated fats and have a positive effect on cholesterol levels.
Leafy greens like spinach and kale have high levels of vitamin K which aids in healthy blood clotting and protects your arteries. They are also high in naturally occurring nitrates which lower blood pressure.
Berries like strawberries, blackberries, and blueberries are high in antioxidants and help prevent inflammation, control blood pressure, and healthy blood clotting.
Tomatoes are rich in antioxidants which can help lower blood pressure, blood lipids, and prevent oxidative damage.
We can also provide direction on getting started with other heart healthy lifestyle changes during your initial session. We may discuss:
Improving sleep
Managing stressors
Maintaining a healthy weight
Quitting smoking
A movement and exercise routine
If you’re ready to dive into heart healthy eating today, we’ve got you covered with our 7-day Love Your Heart meal plan, download it here.
Resources
Drexel Medicine Heart Healthy Foods list
Heart Healthy Foods - Healthline
Foods to Lower Triglycerides - Healthline