5. Fatty Fish
Salmon, tuna, herring, mackerel, and sardines are all good sources of omega-3 fatty acids known for being heart-friendly. A study involving 324 individuals found that consuming salmon two or three times weekly for about eight weeks could significantly decrease diastolic blood pressure.
Moreover, fatty fish consumption has been associated with a reduction in blood triglycerides, LDL cholesterol, systolic blood pressure numbers, and fasting blood sugar levels. You can add to that a 19 percent lower risk of developing heart disease.
However, if you’re not a fan of fatty fish, you can still get your much-needed dose of omega-3 fatty acids. Fish oil supplements are great as well. Taking them regularly has been linked to improved arterial function, decreased blood pressure, and reduced blood triglycerides.
If you don’t know which fish oil supplement to opt for, talk to your nutritionist.
6. Walnuts
When in doubt, eat some walnuts! They are amazing sources of nutrients like copper, manganese, and magnesium, all known for boosting heart health. Research shows that adding only a couple of servings of walnuts weekly can help guard against heart disease.
According to a recent study, consuming walnuts regularly can minimize LDL cholesterol by even 16 percent while reducing diastolic blood pressure by 3 mmHg and decreasing inflammation and oxidative stress.
Make sure to also check: 6 Powerful Herbs to Lower High Blood Pressure Naturally
Another study involving 365 people showed that a diet rich in walnuts led to significant decreases in both total and LDL cholesterol. In conclusion, consuming walnuts can improve heart health, so why not making friends with them?
