Top 5 Foods for Heart & Brain Health
February is National Heart Month! While you may think what the heart wants does not always agree with your head, think again!
A heart-healthy diet not only helps your heart, but according to research, may also prevent anxiety, dementia, and depression. 1, 2, 3 The more “food in your food”, the better.
Below are 5 foods you can easily include in your diet (and why).
1. Rolled oats - Oats provide soluble fiber, which helps lower cholesterol and manage blood sugar. Add cinnamon, ginger, vanilla and chopped nuts for more flavor! Toss some turmeric in there for added anti-inflammatory benefits.
2. Nuts and seeds - Almonds, pecans, pistachios, walnuts, pumpkin, sunflower, and other nuts and seeds are a good source of mono-unsaturated and polyunsaturated fats to help lower cholesterol. They also provide protein and fiber to curb your appetite and selenium, a nutrient linked with reduced anxiety. Enjoy them as a snack or add to yogurt or salads.
3. Green leafy vegetables - Broccoli, Brussels sprouts, kale, and spinach top the list for potassium, a powerful mineral that helps lower blood pressure. Studies also show that eating leafy greens daily reduces the risk of dementia by 4%! 4
4. Beans and lentils- Similar to oats, beans, and lentils provide soluble fiber to help reduce cholesterol. Beans are an affordable source of protein and can be added to salads, soups, grain dishes, or as a side in place of rice or potatoes.
5. Fatty fish - Go fish twice a week according to the American Heart Association. Salmon, tuna, and mackerel provide omega-3 fatty acids, heart-healthy fats that reduce inflammation. Most of us don’t get enough in our diets.
Other heart and brain-healthy foods include:
Apples and onions- a good source of quercetin, an antioxidant that may protect against stroke.
Blueberries- high in anthocyanin, a powerful antioxidant that protects brain cells.
Citrus fruits- offer vitamin C and potassium to help reduce cellular damage and blood pressure
Low-fat dairy products, especially yogurt- provide calcium to lower blood pressure and probiotics to keep your gut microbiome thriving. This may reduce the risk of heart disease and stroke according to recent research. 4
Avocados and olive oil for healthy, mono-unsaturated fats. Add chopped avocados to salad or smoothies, or mash with some lemon juice to use in place of mayonnaise in salads. Use olive oil in place of butter when baking.
If you or a loved one is interested in nutrition counseling to prevent or manage heart disease or cognitive impairments such as depression or anxiety, sign up for an insurance-covered nutrition session here: https://www.usenourish.com/providers/lisa-andrews?referralSource=Nourish+dietitian&referralName=Lisa+Andrews&utm_source=Nourish_dietitian&utm_term=Lisa_Andrews
Please add my name as the referral source and referring details
References:
2. The relationship between nutrition and depression in the life process: A mini-review - PubMed
4. https://www.nature.com/articles/s41514-024-00150-8
5. Potential Benefits of Probiotics and Prebiotics for Coronary Heart Disease and Stroke - PubMed