Heart Health Month is here, and that means it’s the perfect time to focus on giving your heart a little extra love! With cardiovascular disease the leading killer worldwide,1 it’s vital to take your health to heart.
But with so much conflicting information out there, the only real way to do that is to look at the science. And what the studies say is: Heart disease may be prevented and even reversed with diet and lifestyle.2
For a long time, people thought heart health was all about genetics — but modern research shows we have more control over our well-being than we once believed. So, we’ve gathered the latest insights to help you take charge of your heart health!
6 Heartfelt Nutrition Sources
These six Body Balance System-approved foods fit right into our weight management program and into a lifestyle that’s focused on your heart’s longevity.
1. Leafy Greens
Greens, such as spinach, kale and Swiss chard, are packed with vitamins, minerals and antioxidants. High in dietary nitrates, they help improve arterial function (preventing plaque from clogging arteries) and lower blood pressure.3
2. Berries
Blueberries, strawberries, raspberries, blackberries and cranberries are loaded with antioxidants, which can reduce oxidative stress. Scientific studies also show berries improve artery function and lower elevated LDL (bad) cholesterol.3 You could say they are “berry” good for your heart! And you’d be right!
3. Nuts and Seeds
Go ahead — go nuts for heart health! Nuts and seeds are excellent sources of heart-healthy fats, fiber and plant-based omega-3s. They’re perfect for a snack or as a topping on your favorite meals, and they may even help improve blood vessel function and protect against heart disease.3
4. Avocados
Full of monounsaturated fats, avocados are “heart-y” and healthy. They help reduce LDL cholesterol levels (the bad kind) while boosting HDL cholesterol (the good kind). 4
5. Whole Grains
Here’s some “t-oat-ally” great news: Eating whole grains, such as oats or quinoa, may lower atherosclerosis risk.5 A study of 716 people with coronary artery disease found that regular oat fiber consumption reduced LDL (bad) cholesterol and inflammation.3
6. Tomatoes
Packed with lycopene, tomatoes may help protect against heart disease and boost HDL (good) cholesterol.3 The nutrients have also been shown to lower LDL (bad) cholesterol and lower blood pressure, too.6
Looking for a nutritious meal that can do some heavy lifting for your heart? We’ve got a recipe at the bottom of this article that incorporates all of these heart-healthy ingredients!
4 Heart-Healthy Habits
1. Get Moving
You probably already know that exercise helps keep your heart healthy! What you might not know is:
- It helps your muscles grab more oxygen, so your heart doesn’t have to work so hard to pump more blood to the muscles.
- It lowers stress hormones, easing the pressure on your heart.
- It works like a natural beta blocker, slowing your heart rate and lowering blood pressure.
- It boosts your HDL (good) cholesterol and keeps triglycerides in check.
And the best part? Regular exercise can lower your risk of a sudden heart attack or other serious heart issue.7
Tip: Team up with a partner! Having a friend by your side makes it easier to stay on track, even on those “I don’t feel like it” days. You’re less likely to skip when someone’s counting on you, and exercising together boosts your mood while keeping loneliness at bay. Getting healthy is so much Better Together.
2. Sleep More
About one in three adults doesn’t get enough regular sleep — and that takes a toll on your whole body, especially your heart.
Research shows that poor sleep can increase major heart health risks, such as obesity and high blood pressure. Not getting enough or consistent sleep can also affect your diet and stress levels, making things even harder on your heart.8
Your heart works hard, so work hard at getting some rest. Your heart depends on it!
3. Stress Less
Easier said than done, right? Try meditation, deep breathing exercises or even a quick gratitude journal to lower your stress levels.
It’s important to stress less because it doesn’t just mess with your mood — it puts your heart under pressure, too. Chronic stress can crank up inflammation, boost adrenaline and cortisol, plus raise blood pressure, setting the stage for clogged arteries, heart attacks and irregular rhythms.
Stress also often leads to comfort-seeking habits like eating junk food, smoking or going for that extra glass of wine, which only add to the risk for heart disease.9
4. Take Supplements
Our carefully formulated heart health products are designed to support your cardiovascular system from the inside out. Add them to your daily routine for benefits you’ll love. Ones to try:
Heart-Healthy Power Bowl with Berry Vinaigrette
This fresh and flavorful bowl features heart-healthy ingredients, with a tangy berry vinaigrette that takes it to the next level!
Ingredients
For the Bowl:
- 2 cups mixed leafy greens
- ½ cup cooked quinoa (or your favorite whole grain)
- ½ cup cherry tomatoes, halved
- ¼ avocado, sliced
- 2 tablespoons of nuts or seeds (walnuts, almonds, chia seeds or flaxseeds)
For the Berry Vinaigrette:
- ½ cup fresh or frozen berries (blueberries, strawberries or raspberries)
- ¼ cup olive oil
- 2 tablespoons balsamic vinegar
- 1½ teaspoons honey
- Pinch of salt
Instructions
- Prepare the Grains:
Cook your quinoa (or chosen whole grain) according to the package instructions. Let it cool slightly. - Make the Berry Vinaigrette:
- In a blender or food processor, combine all ingredients, and blend.
- Taste and adjust sweetness or acidity as needed. If the dressing is too thick, add a splash of water to reach your desired consistency.
- Assemble the Bowl:
- In a large bowl or plate, layer the leafy greens as the base.
- Add the cooked quinoa, cherry tomatoes, avocado slices and nuts/seeds on top.
- Drizzle and Serve:
- Pour the berry vinaigrette over the bowl just before serving. Toss gently to combine, or leave it drizzled for a beautiful presentation.
Tips
- Add Protein: Add chickpeas so you stay full, longer.
- Meal Prep It: Keep the dressing separate and store ingredients in airtight containers for quick lunches all week.
Follow Us on Social for More on Heart Health!
Heart Health Month is just getting started. Follow us on Instagram @partnercoglobal to see more heart health tips. Small steps today can lead to big benefits tomorrow!
Sources
1 National Library of Medicine, The Heart of the World
2 National Library of Medicine, Plant-Based Diet
3 Healthline, Foods That May Help Prevent Clogged Arteries
4 Mayo Clinic, Cholesterol
5 Heart.org, Get to Know Grains
6 National Library of Medicine, Tomatoes and Cardiovascular Health
7 Johns Hopkins Medicine, Exercise and the Heart
8 Heart.org, Sleep Disorders and Heart Health
9Yale Medicine, Stress Can Hurt Your Heart