Love Your Heart With Healthy Foods

The heart—it’s a symbol of love, compassion, and affection. It’s often thought of as the seat of emotion, and some of us even associate it with courage and determination. But at the end of the day, it’s important to remember that the heart is a lot more than a symbol. It’s an important organ that is responsible for keeping you alive and moving. Your heart has a big job to do, which is why you should do everything you can to keep it as healthy and strong as possible. 

Let’s break down just how important your heart health is. Your heart is an organ made of muscle, and it’s at the center of your circulatory system, which is made up of all your blood vessels and arteries. In simple terms, your blood vessels and arteries are your body’s blood pipelines. They are what carry your blood, and all of its important oxygen and nutrients, to other organs, muscles, and tissues throughout your body. What pumps the blood through these pipelines? Your heart, of course! Needless to say, the healthier your heart is, the better it can do its job. 

When it comes to keeping your heart as healthy as possible, there are a number of things you can do, including exercising regularly, getting plenty of sleep, and finding healthy ways to cope with stress. However, one of the best things you can do to support your heart is adopt a heart-healthy diet. 

What Is a Heart-Healthy Diet?

A heart-healthy diet, also known as a cardiac diet, is one of the best tools for supporting your heart. As its name implies, a heart-healthy diet boils down to identifying heart-healthy and heart-harmful foods so you can consume more of the first and less of the latter. In general, following a heart-healthy diet involves lowering your intake of sugar, salt, and unhealthy fat while increasing your consumption of healthy fats, fiber, protein, and other vital nutrients. Let’s take a closer look at what foods you should avoid and what you should seek out when eating for heart health. 

Heart-Harmful Foods to Avoid

As with any other type of healthy diet, the general rule of thumb when eating for heart health is to avoid ultra-processed foods. This is because the way these foods are processed often removes important nutrients while also adding unnecessary ingredients. When it comes to your heart, these added ingredients often do more harm than good. Here are some of the most popular added ingredients that, for the sake of your heart, you’ll want to avoid. 

  • Added Sugar: It comes as no surprise that added sugar contributes to an unhealthy heart. In general, added sugars shouldn’t make up more than 5% of your daily calorie intake. Keep in mind that we are talking about added sugars here, not the forms found in fruit (fructose) or dairy products (lactose) which are generally healthy. Limiting your intake of added sugar can help your heart in a lot of ways, but many of them stem from the fact that reducing your sugar consumption can help you maintain a healthy weight.  
  • Salt/Sodium: Many of the processed foods on the market have a lot of salt in them, which isn’t great for your heart. Salt is made up of sodium and chloride, and sodium is known to bind to water molecules. Essentially, this means that consuming excess amounts of salt will cause your body to retain water, which applies unnecessary pressure to your circulatory system. It is recommended to consume no more than one teaspoon of salt a day. This can be accomplished by cutting out ultra-processed foods and waiting until you are nearly done cooking before adding any salt to your meals.  
  • Unhealthy Fats: Trans fats and saturated fats, in particular, should be avoided to help maintain optimal heart health. Both of these types of fats are known to have a negative impact on heart health because of the extra strain they put on your arteries. Most trans fats are artificially produced from hydrogenated oil and are used in a lot of processed foods and some fast foods in order to improve the taste. Saturated fats, on the other hand, are found in many of our favorite foods, like butter, mayonnaise, deli meats, and french fries. 

Heart-Healthy Foods To Include

Now you know what foods you should avoid on a heart-healthy diet. Great! But what foods should you eat? The answer: quite a lot actually. Here’s a quick rundown of the heart-healthy foods you can start incorporating into your diet. 

Fruits and Vegetables

Just like with any other healthy diet, fruits and vegetables should be your go-to when it comes to heart health. They are loaded with nutrients, great for hydration, and rich in fiber. Opt for fresh produce over canned or frozen whenever possible, as it will be less processed and contain no added sugars or preservatives.  

Proteins

Proteins are utilized by every muscle in your body, including your heart. However, not all protein sources carry equal weight when it comes to heart health. You’ll still need to be careful to avoid options that are ultra-processed or contain unhealthy fats, like hots dogs or pork. Some heart-healthy protein sources include lean meats, oily fish, and lean poultry. If you are vegan, consider foods like potatoes, legumes, whole grains, nuts, and seeds to add protein to your diet. 

Whole Grains

When it comes to grains, you’ll want to choose whole grains over refined ones. First of all, whole grains are less processed, which, as you now know, makes them more heart-healthy. Additionally, whole grains are a great source of fiber, which is great for your heart! Scientists are still uncovering exactly how fiber helps promote heart health, but they do know that it helps with the regulation of things like weight, blood pressure, and cholesterol, which all play a role in keeping your heart strong. Some of the best whole grain foods are brown rice, buckwheat, oats, and whole-grain cereals. 

Snacks and Desserts

We know it may be hard to believe, but you did read that correctly! You can consume certain snacks and desserts and still maintain a heart-healthy diet. Don’t get us wrong. We aren’t saying that they are all healthy. You’ll still want to avoid options with added sugar or unhealthy fats. However, there are plenty of sweet and savory options in this category that are considered heart-healthy. Instead of choosing potato chips, ice cream, or cupcakes, opt for items that are less processed and don’t include added sugar. Things like dehydrated fruits, whole wheat crackers, nuts, seeds, and dark chocolate are all great options to help take the edge off between meals. 

Whole Food Supplements

As you work toward a heart-healthy diet, you may also consider filling in any nutritional gaps with a supplement. After all, your heart, and every other part of your body, need a variety of nutrients in order to function, and even the healthiest of diets is bound to leave some nutritional gaps here and there. Nutritional supplements are an easy way to ensure you are filling those gaps. 

If you do choose to add a supplement to your routine, it’s important to remember that not all supplements are created equal. In order to avoid unnecessary additives that can do more harm than good, you’ll want to look for a high-quality supplement that is made from natural, whole foods. This will help ensure that you are providing your body with the extra nutrients it needs, in a form it can utilize, without the burden of potentially harmful ingredients.

If you are looking for a supplement to support your heart in particular, you’ll want to check for ingredients like Coenzyme Q10 (CoQ10), fiber, and blue-green algae, which are all known for their ability to nourish and support your heart. 

Show Your Heart Some Love

This is your body, your experience, your life. You deserve to feel your best, and having a healthy heart can help you do just that. It’s time to take charge of your heart health by adding a selection of heart-healthy foods to your diet. Nourishing your body with whole foods is the best way to boost your heart health, which is why we consider it part of living the #NewEarthLife.  

And if you’re looking for an all-natural supplement to give your heart health a boost, Energize is here to help. Energize contains a powerful combination of medicinal mushrooms, CoQ10, and organic Wild Microalgae® to provide your heart with the support it needs to keep up with you. The best part is you can put it to the test risk-free with our 90-day money-back guarantee

At New Earth we are on a mission to positively impact the health of every body and soul we come in contact with. We specialize in producing third-party certified, organic whole food supplements including a variety of probiotics, and digestive support. Our supplements feature a rare, yet highly nutritious superfood, Aphanizomenon flos-aquae (AFA). Also known as organic Wild Microalgae®, AFA is a unique type of microalgae that is available in many forms including tablets, capsules, and powders all designed to help you on your journey to holistic wellness. The best part? We offer a 90-day money-back risk-free guarantee on all of our products. Visit our website to learn more.