Best Foods That Protect Your Heart

Since diet and nutrition is one of the foundations of good health, we would like to discuss the best foods to take to keep your heart healthy and functioning optimally.

Studies have shown that heart-healthy proteins like fish, beans, poultry, nuts, and low-fat dairy might help prevent heart disease.

Moreover, the additional nutrients in those types of foods help lower blood pressure, cholesterol, and maintain a healthy weight.


Quick Facts

  • One daily serving of nuts was linked to a 30% lower risk of heart disease.
  • One daily serving of fish had a 24% lower risk.
  • One daily serving of poultry and low-fat dairy were linked to 19% and 13% lower risk.

#1 Fish

FishTuna and salmon are known to be very beneficial to the heart. Moreover fatty fish, like salmon, is also a rich source of omega-3s- one of the most beneficial fatty acids.

#2 Nuts and Legumes

Nuts and legumesStudies have shown that nuts are one of the healthiest protein choices to make for the heart. Nuts like walnuts, almonds, cashews, pecans, and peanuts. Legumes like beans, peas, and lentils are also good choices. Nuts do not contain cholesterol and has significantly less fat than meat.

#3 Poultry

PoultryChicken and turkey are the best low-fat protein choices. Poultry has been shown to lower risk for CVDs by 19%.

Ensure that you choose options that are truly low-fat. For example, opt for skinless chicken breasts instead of fried chicken patties.

#4 Low Fat Dairy

Low fat dairySeveral health organizations, including the Center For Disease Control have recommended the intake of low-fat versions of common dairy products like milk, cheese, and curd.


These are generic suggestions based on large-scale studies on the population. Individuals may differ in both preferences and health requirements. Get a basic health check-up done to assess your heart health. This will give you a good starting point. Ensure that you take advice from a healthcare professional before making major diet decisions or if you plan on taking supplements.

  • Nov 14, 2019
  • Category: Blog
  • Comments: 0
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