Red meat may not be the best for your heart, but salmon is a great alternative. Studies have shown that garlic can help reduce the risk of heart disease. An easy way to add healthy fats and fiber to your diet is to use ground flaxseeds. Flaxseeds are small, brown seeds that are high in fiber and omega-3 fatty acids.
Studies have shown that flaxseed lowers unhealthy cholesterol levels in some people. You can grind flax seeds in a coffee grinder or food processor and mix a teaspoon with yogurt, applesauce, or hot cereal. Fish is also a good alternative to high-fat meats. Certain types of fish are rich in omega-3 fatty acids, which can reduce blood fats called triglycerides.
You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel, and herring. Other sources include flaxseed, walnuts, soy and canola oil. A heart-healthy diet should include a wide variety of fruits, vegetables, proteins and whole grains. This type of diet is known as a “whole food diet” and includes fish, whole grains, vegetables and many fruits, which are especially known to benefit heart health.
You can also enjoy an occasional glass of red wine or a piece of dark chocolate as they both benefit heart health. Once you know which foods to eat the most and which to limit, you're on your way to a heart-healthy diet. Avoid foods that claim to be low in sodium as they are seasoned with sea salt instead of regular table salt. Additionally, be careful with foods that claim to be low in fat as some may contain trans fats.
If you're looking for ways to reduce your risk of heart disease, there are certain foods you should incorporate into your diet. Eating salmon, mackerel, herring, garlic, flaxseeds, and other whole foods can help reduce your risk of developing heart disease. Eating these foods regularly can help lower cholesterol levels and reduce inflammation in the body. Additionally, adding red wine and dark chocolate into your diet in moderation can also help reduce your risk of developing heart disease.