FEBRUARY IS

American Heart Month

Now is an ideal time to take care of yourself and add some heart-healthy foods to your daily routine. Here are seven ideas on how food can boost your heart health. We recommend talking with your healthcare provider before making any major dietary changes.

Top 7 Foods and Drinks to include Daily for Heart Health:

Hibiscus Tea: These powerful, colorful flowers help to relax your blood vessels. Enjoy 2-3 cups of hibiscus tea daily to lower both your systolic and diastolic blood pressures.

Dark Leafy Greens: These nutrient-dense powerhouse greens have many health benefits and should be enjoyed 2-6 times per day to help lower blood pressure and the “bad” LDL cholesterol. They are loaded with vitamins, folate, potassium, magnesium, and calcium, and help our body to produce nitric oxide, a potent vasodilator. The Vitamin K found in leafy greens helps to decalcify the arteries.

Citrus Fruits: Include a daily dose of orange, grapefruit, or lemon to your diet to help relax your blood vessels and lower LDL cholesterol.

Longevity Legumes: Lentils, chickpeas, kidney, navy, pinto, and black beans – all promote longevity with their food-as-medicine actions. Eating beans just 3 times per week can reduce your risk of heart disease, though we recommend eating legumes 2-3 times a day! These fiber-rich protein sources help to lower blood pressure, lower LDL cholesterol and triglycerides, and raise the “good” HDL cholesterol.

Berries: Strawberries, blueberries, raspberries, cranberries… are super antioxidant-rich and have been shown to lower blood pressure, LDL cholesterol, and improve the function of the arterial lining. Enjoy at least ½ cup every day!

Flax seeds: Enjoy 1 tbsp of ground flax seeds (or chia seeds) added to your morning smoothie or oatmeal to help reduce your blood pressure and lower LDL cholesterol.

Nuts: A daily handful of walnuts, pecans, almonds, or pistachios (without added oils) have been shown to reduce the risk of having a heart attack, help to lower LDL cholesterol, and also to lower blood pressure.